Low-Fat: Baked Trout Parcels Recipe

Low-Fat: Baked Trout Parcels Recipe (Low Carbs)

SERVES: 2
PREP TIME: 10 min
COOK TIME: 20 min
READY TIME: 30 min
CALORIES: 150 Kcal

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INGREDIENTS

  • Sprigs of rosemary, to garnish
  • 2 garlic cloves, crushed
  • 1 onion, chopped
  • 1 celery stick, chopped
  • 4 sprigs of fresh rosemary
  • 2 tablespoons dry white wine
  • 2 x 200 g/7 oz trout, cleaned
  • Salt and pepper

INSTRUCTIONS

1 Put the vegetables in the top part of a steamer. Steam gently for about 5 minutes until soft and tender. Season with salt and pepper, add 2 of the rosemary sprigs and the dry white wine and cook gently for 5 minutes.

2 Cut out 2 double sheets of kitchen foil or greaseproof paper large enough to enclose the trout. Divide the onion mixture equally between the 2 pieces of paper.

3 Wash the trout and dry well with kitchen paper. Sprinkle inside and out with salt and pepper. Place one trout on top of the onion mixture on each piece of foil or paper and top with a sprig of rosemary.

4 Fold the foil or paper over the fish and wrap loosely, securing the sides with a double fold and double folding the ends. Place the parcels on a baking sheet and cook in a preheated oven, 180°C (350°F), Gas Mark 4, for 20 minutes or until the fish is cooked and tender. Remove the fish from the foil or paper and serve garnished with sprigs of rosemary.

NUTRITION FACTS

  • Calories: 150 Kcal
  • Protein: 22 g
  • Fat: 4 g
  • Carbs: 4 g

VARIATION

Baked Trout Parcels with Dill and Watercress

Cook the garlic and onion as for the main recipe. Replace the celery with 50 g/2 oz chopped watercress and substitute fresh dill for the sprigs of rosemary. Follow the main recipe and serve garnished with watercress.