Oven Roasted Trout with Creamy Lemon Farro

HomeClinics & ProgramsELLICSR KitchenOven Roasted Trout with Creamy Lemon Farro

Skill Level	Easy

Preparation Time	15 minutes	Total Time	40 minutes
Servings	2	Cost Per Serving	$7.20

2 filets	Trout or other fish
1 cup	Farro (or use other whole grain)
1 1/2 cups	Zucchini, small dice
1 1/2 cups	Eggplant, small dice
1 small	Onion, small dice
1 each	Lemon, juice & zest
2 tsp	Dijon Mustard
2 tbsp	Olive Oil
1/4 cup	Parsley, finely chopped
To Taste	Salt & Black Pepper

Cook your farro by adding it to a pot, covering with cold water and simmering until tender (about 20 - 30 minutes).
Preheat the oven to 400 degrees F.
Spread dijon over the trout filets. Place on a baking tray lined with parchent and roast in the oven for about 10 to 12 minutes or until fully cooked and flakes easily.
While the fish is cooking, in a large saute pan over medium heat, add oil. Add garlic, onion, zucchini, eggplant and lemon zest. Cook until veggies have slightly softened, abotu 4 minutes.
Add in your cooked farro grains, stir through. Top with about 1 cup of water or broth. Cook 2 minutes and then remove from heat and squeeze in your lemon juice.
Serve with your roasted trout.

PDF of NFT for Trout with Creamy Lemon Farro

The dish on fish. Trout is a fattier fish that is similar to salmon and mackerel. Fattier fish are a rich source of omega 3 fats known to support heart health. They also have anti-inflammatory properties. Don’t eat fish? Try these food sources of omega 3 fats: chia seeds, walnuts, flax seeds, soy, and omega 3 enriched eggs.
A fibre boost with farro. Eating whole grains is an easy way to add fibre to your diet. Cancer prevention guidelines recommend a daily intake of at least 25 grams. Just a ¼ cup of emmer farro provides 5 grams of fibre which gets us closer to meeting that daily goal. It also boosts our protein intake by 6 grams!
Veggie goodness. Eating more vegetables boosts health and protects against some types of cancer. When cooked, zucchini is a rich source of vitamin A which supports our immune system. Eggplant is high in the helpful plant compound, anthocyanins. Anthocyanins are commonly found in purple produce and can help protect our cells from damage.