The following recipe is from the "Canadian Living Eat Right Cookbook" (Page 53)
- Prep: 5 minutes
- Cook: 8 minutes
- Makes: 4 servings
Lemon herb-rubbed trout with fennel salad
Ingredients:
- 1 tsp (5 mL) fennel seeds
- 1/4 cup (60 mL) minced fresh parsley
- 2 tbsp (30 mL) extra-virgin olive oil
- 1 tbsp (15 mL) grated lemon rind
- 1 large clove garlic, finely minced
- 1 1/2 lb (750 g) skin-on trout fillets
- 1/2 tsp (2 mL) each salt and pepper
- Lemon wedges or slicies
Shaved fennel salad
Ingredients:
- 1 fennel bulb, thinly sliced (about 3 cups/750 mL)
- 1/4 cup (60 mL) thinly sliced red onion
- 2 tbsp (30 mL0 extra-virgin olive oil
- 1 tbsp (15 mL) lemon juice
- 1/4 tsp (1 mL) salt and pepper
Directions:
Using mortar and pestle or bottom of heavy pot, crush fennel seeds. In a small bowl, combine fennel seeds, parsley, oil, lemon rind, and garlic.
Pat fish dry; sprinkle with salt and pepper. Place fish, skin side down, on parchment paper -- lined or greased baking sheet; rub top with parsley mixture. Roast in 350°F (180°C) oven until fish flakes easily when tested, about eight minutes.
Shaved fennel salad: Meanwhile, in bowl, combine fennel, onion, oil, lemon juice, salt and pepper. Serve with trout and lemon wedges.
Per serving: about 348 cal, 30 g pro, 22 g total fat (4 g sat. fat), 7 g carb, 3 g fibre, 80 mg chol, 517 mg sodium, 848 mg potassium. % RDI: 14% calcium, 10% Iron, 14% vit A, 38% vit C, 25% folate.
Pear apple crisp
(Page 109 in the cookbook)
** Tips - Use nonhydrogenated margarine instead of butter. Use whole grain flour instead of all-purpose floud. Add ½ cup (125 mL) bran buds or bran sticks to the topping
- Prep: 12 minutes
- Cook: 1 hour
- Makes 6 servings
Ingredients:
- 6 cups (1.5L) chopped cored peeled pears
- 2 cups (500 mL) chopped cored peeled apples
- 2 tbsp (30 mL) all purpose flour
- 2 tbsp (30 mL) packed brown sugar
- 2 tbsp (30 mL) lemon juice
- 1/4 tsp (1mL) cinnamon
Topping ingredients:
- 1 cup (250 mL) quick-cooking rolled oats (non instant)
- 1/2 cup (125 mL) packed brown sugar
- 1/3 cup (75 mL) all-purpose flour
- Pinch ground nutmeg
- 1/3 cup (75 mL) butter, melted
Directions:
In bowl toss together pears, apples, flour, sugar, lemon juice and cinnamon, spread in 8-inch (2 L) square glass baking dish.
Set aside
Topping: In a small bowl, whisk together oats, sugar, flour and nutmeg; drizzle with butter, tossing with fork until crumbly. Sprinkle over pear mixture.
Bake in 350 F (180 C) oven until pears are tender and topping is golden and crisp, about 1 hour
Per serving: about 430 calories , 5 g protein 12g total fat (7g sat. fat) 82g carb, 9 g fibre, 27 mg cholesterol, 87 mg sodium, 472 mg potassium
