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The Washington Post

Baked Trout With Arugula and Blueberries

Baked Trout With Arugula and Blueberries 4.000

Deb Lindsey for The Washington Post; tableware from Crate and Barrel

Dinner in Minutes Aug 24, 2011

If you're looking for something different, this is it. A blender mixture of arugula, parsley, balsamic vinegar, garlic and mustard keeps the trout fillets moist on the inside and goes nicely with the barely roasted blueberries that are scattered over the fish.

And if you're worried about heating up the oven on a summer night, the dish can be cooked in a toaster oven or in a baking dish that'd be safe to use on the grill.

Serve with new potatoes and/or steamed thin carrots.


Servings: 4
Ingredients
  • 4 large arugula leaves
  • Leaves from 6 to 8 stems flat-leaf parsley
  • 1 large clove garlic
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon Dijon-style mustard
  • Water
  • Four 6-to-8-ounce trout, gutted and cleaned (heads removed)
  • Kosher salt
  • Freshly ground black pepper
  • 6 ounces fresh blueberries

Directions

Preheat the oven to 375 degrees. Have a baking dish at hand that is just large enough to hold the fish.

Wash and dry the arugula and parsley to make sure there is no grit; combine in a blender. Crush the garlic clove and add to the blender, along with the vinegar and mustard. Blend to chop, then add just enough water (no more than 1/4 cup) to puree, forming a sauce.

If the fishmonger hasn't already done so, carefully remove the backbones and as much of the pinbones as you can feel inside the fish, all the while keeping the fish intact. Season the inside of the fish lightly with salt and pepper and lay them in the baking dish. Open each trout; pour or spread equal amounts of the sauce inside each fish, then close to conceal the sauce.

Rinse and stem the blueberries. Scatter them over the fish. Cover the dish tightly with aluminum foil and roast for 15 minutes, then remove the foil and roast for 10 minutes.

Use a fish spatula to place a trout on each plate. Spoon pan juices and roasted fruit over each portion. Serve right away.


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Recipe Source

Adapted from "Healthy Eating for Lower Blood Pressure," by Paul Gayler with Gemma Heiser (Kyle, 2011).

Tested by Bonnie S. Benwick.

E-mail questions to the Food Section.

E-mail questions to the Food Section at food@washpost.com.

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Nutritional Facts

Calories per serving: 280


% Daily Values*

Total Fat: 11g 17%

Saturated Fat: 2g 10%

Cholesterol: 100mg 33%

Sodium: 160mg 7%

Total Carbohydrates: 7g 2%

Dietary Fiber: 1g 4%

Sugar: 5g

Protein: 36g


*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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