Whole Roasted Rainbow Trout with Fennel & Parsley Salad

HomeClinics & ProgramsELLICSR KitchenWhole Roasted Rainbow Trout with Fennel & Parsley Salad

Skill Level	Intermediate

Preparation Time	10 minutes	Total Time	35 minutes
Servings	6	Cost Per Serving	$4.21

2	Whole Rainbow Trout, scaled, cleaned and gutted (ask your fish monger to do this)
1/2	Fennel Head, thinly sliced
1/2 cup + 1/2 cup	Italian Parsley
1 tsp	Lemon Zest
1 tbsp	Lemon Juice
2 tbsp	Sundried Tomatoes
2 tbsp	Panko or Regular Breadcrumbs
1	Small Shallot (or use 1/4 of a red onion)
1/2 cup	Plain Yogurt
1 tbsp + 1 tbsp	Extra Virgin Olive Oil
To Taste	Sea Salt and Freshly Ground Black Pepper

Preheat the oven to 425 degrees F.
Place 1/2 cup of parsley, sundried tomatoes, breadcrumbs, shallot, lemon zest, of lemon juice, and 1 tbsp of olive oil into a food processor. Pulse until blended but not mushy. Put aside 2 tbsp of the mixture.
Wash and wipe down your trout well with very cold water. Pat dry.
Place on a cutting board and gently cut very shallow slits diagonally across the flesh of the fish.
Rub the parsley mixture on the outside and inside of the fish, trying to push the mixture into the slits you cut.
Place fish on a baking sheet lined with parchment paper and bake for 10 minutes. Flip and bake for another 10 minutes. The skin should be browned and crispy and the fillet should easily pry away from the bone with a fork or knife. Check for an internal temperature of 140 degrees F to ensure it’s fully cooked.
Combine yogurt with 2 tbsp parsley mixture.
Combine fennel with remaining parsley mixture, 1 tbsp olive oil and lemon juice. Serve with the roasted fish and yogurt.

PDF link to nutrition facts table for rainbow trout with fennel

Trout is an oily fish and a natural source of Vitamin D. A 3 oz portion (roughly the size of a deck of cards) has 240 IU. This is about 35% of what most people need in a day. Other fish that are excellent sources of Vitamin D include: salmon, tuna, mackerel, Arctic char, sardines and anchovies. A 3 oz portion of salmon or Arctic char can provide up to 100% of your daily needs.
People between 9 and 70 years old should have 600 IU of Vitamin D per day. People over 70 should have 800 IU. People over 70 need to consume more Vitamin D from food sources because they do not produce as much Vitamin D from sunlight.
Since it is difficult to get enough Vitamin D through diet alone, the Canadian Cancer Society (CCS) recommends taking supplements. The CCS suggests taking a supplement of 1000 IU in the fall and winter, because the sun’s rays are weaker. You may also need a supplement in the spring and summer, because sunscreen prevents your body from producing Vitamin D through exposure to sunlight. Talk to your doctor or dietitian about how much Vitamin D you need. Make sure that you do not take more than 4000 IU per day, since too much Vitamin D can be harmful to the body.