Rainbow Trout with Flaxseed Crust

Lizzy_Sunflower · March 2012

4 fresh rainbow trout fillets about 6 ounces each
2 tablespoons olive oil
3/4 teaspoon sea salt, divided
1/4 cup whole ground flaxseed meal
1/2 to 1 teaspoon mixed rainbow peppercorns, coarsely ground
1 teaspoon dried rosemary or 3/4 teaspoon fresh rosemary, chopped

HEAT oven to 350 degrees.

Place the fillets skin side down on a parchment-lined, rimmed baking sheet. Season with 1/4 teaspoon salt. Brush with the olive oil. M IX remaining 1/2 teaspoon salt with the flaxseed meal, ground peppercorns and rosemary in a small bowl. Taste for seasoning; you may like more salt, rosemary or peppercorns to flavor the flaxseed meal. Sprinkle the mixture over the top of the fish, covering the surface completely as if breading, but don’t dip the fillets. (You may need more flaxseed mixture, depending on the size of your fillets.) Gently pat mixture into the fish with your palms or a fork.

BAKE 25 to 30 minutes. Remove from oven; allow fish to cool so that flavors settle, 5 minutes. The crust will be moist, not hard, with a crunchy texture and a dark golden brown color.

Yield: 4 servings.
PER SERVING: 295 calories, 17 g fat, 3 g saturated fat, 90 mg cholesterol, 2 g carbohydrates, 31 g protein, 512 mg sodium, 2 g fiber.

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