When we talk about fish, everyone agrees that it is healthy, and from this point of view it should be consumed as often as possible.
If we compare the recommendations for fish consumption with those for meat consumption, most voices will say to consume little to no meat. And fish, again, as often as possible.
If we again compare the consumption of meat with that of fish, this time referring to the percentage of fat, we will receive the recommendation: lean meat, fatty fish. Yes, we should eat fatty fish, not lean. Fatty fish is rich in Omega 3, Vitamin D, Vitamin A, Vitamin B12, and it has other health benefits. And if we eat fish with bones, such as small fish (sardines, for instance), we will also benefit from a good portion of assimilable Calcium.
Yes, fish is a bit more expensive than the rest of the food. But if we are determined to “work” for our health, we will find ways to consume it without making our wallet cry. We will look for deals, we will buy a cheaper type of fish compared to other types of fish, we will buy canned sardines, etc. Methods exist, we just have to find them.
How do we cook the fish? Well, if we make the effort to consume fish, then let’s cook it as healthy as possible, but without compromising on taste.
Here’s how I make spice-crusted oven-baked trout in such a way that it’s healthy and tasty, and doesn’t fill the whole house with the smell of fish.
Ingredients
For 2 servings
- 2 trout
- 2 tablespoons of nutritive yeast flakes
- 1 teaspoon of garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon of turmeric powder
- 1 grated teaspoon of salt
- 1 tablespoon of mustard
Recipe Method
This list of spices is not exhaustive, you can put whatever spices you like or what you have around the house. If you don’t like or don’t have nutritive yeast flakes, you can use 2 tablespoons of gluten-free cornmeal or breadcrumbs as a base. It is not the spices in the list that are very important, but the method of preparation.
Wash the fish, then dry it thoroughly with paper towels.
Turn on the oven and set it to 200 degrees Celsius. Line the tray with baking paper.
Mix the ingredients.
Using a silicone brush, coat the fish well with mustard all over, inside and out. Then roll it in the spice mixture, being careful not to leave any bits uncovered.
Place the trout in the tray, on the baking paper and put it in the oven for 30 minutes. After 20 minutes you will have to turn them to the other side, and leave them for the remaining 10 minutes.
Ready! After half an hour you have a wonderful spice-crusted oven-baked trout, which you can eat in your favorite combination. I like it with garlic sauce and polenta 😊.
