Baked Basmati and Currant Stuffed Trout
Serves 4
Time 1 hr 15 min
Fragrant basmati rice and sweet-tart dried currants make a delicious stuffing for whole, fresh trout in this impressive main course. As your fish monger to butterfly the fish for you at the seafood counter.
Special Diets:
Ingredients
- 4 small whole trout, heads intact, butterflied
- 1 small zucchini, diced
- 1 red or yellow bell pepper, diced
- 1 carrot, diced
- 1 small onion, diced
- 1/2 cup dried currants
- 1 1/2 tablespoon extra-virgin olive oil, divided
- Fresh herbs of your choice
- 1 cup brown basmati rice
- 2 cups low-sodium chicken stock (or fish or vegetable)
- 3 tablespoons dry wild rice
- 1 lemon, halved
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper
Method
Make stuffing by sautéing zucchini, bell peppers, carrots, and onion in 1/2 tablespoon olive oil; season with fresh herbs of your choice. W
When barely cooked, add currants, brown basmati, and wild rice and stir for a few minutes until fragrant and toasty.
Add stock, stirring, bring to a boil.
Cover and reduce heat to a very low; let simmer 40 to 45 minutes.
Preheat the oven to 350°F.
When stuffing is ready, prepare trout by rubbing inside flesh and outside of fish with olive oil.
Rub inside with a piece of lemon, and season with salt and pepper.
Arrange trout in an oiled baking dish and stuff each with 1/2 cup or so of the rice mixture.
Bake 20 minutes.
Nutritional Info:
Per serving: 410 calories (100 from fat), 11g total fat, 2.5g saturated fat, 55mg cholesterol, 370mg sodium, 51g carbohydrates (5g dietary fiber, 5g sugar), 27g protein.
Note: We've provided special diet and nutritional information for educational purposes. But remember - we're cooks, not doctors! You should follow the advice of your health-care provider. And since product formulations change, check product labels for the most recent ingredient information.
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Ingredients
- 4 small whole trout, heads intact, butterflied
- 1 small zucchini, diced
- 1 red or yellow bell pepper, diced
- 1 carrot, diced
- 1 small onion, diced
- 1/2 cup dried currants
- 1 1/2 tablespoon extra-virgin olive oil, divided
- Fresh herbs of your choice
- 1 cup brown basmati rice
- 2 cups low-sodium chicken stock (or fish or vegetable)
- 3 tablespoons dry wild rice
- 1 lemon, halved
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon ground black pepper