Bacon Fennel Stuffed Trout

Bacon Fennel Stuffed Trout

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

We know you’re trying to eat more fish, so here’s a recipe that’s easy and elegant. And we’ve included a favorite comfort food: bacon! Serves 4. 

Ingredients

  • Cooking spray
  • 2 slices turkey bacon
  • 2 teaspoons olive oil
  • ½ cup sliced onion
  • 1 cup fennel bulb, thinly sliced
  • 2 teaspoons fresh rosemary, chopped fine
  • 2 tablespoons low-sodium chicken stock
  • 2 small trout, whole, deboned and butterflied (1½ pounds total)
  • ½ teaspoon black pepper
  • 2 teaspoons fresh lemon juice

Directions

  1. Preheat oven to 400°F.
  2. Heat large skillet over medium-high heat, lightly spray with cooking spray. Add bacon and cook until well done. Remove from heat and cut into strips.
  3. In the same pan, heat olive oil; add onion and fennel. Sauté until both have softened, 3 minutes. Add rosemary and chicken stock. Simmer until liquid is absorbed. Remove from heat, stir in bacon.
  4. To stuff fish, lay open fish on cutting board; sprinkle with pepper and drizzle with lemon juice. Spread ½ of the cooked filling on the bottom side and close. Repeat with the second fish.
  5. Place fish on an oil-sprayed baking sheet. Bake for 10 minutes or until fish flakes. To serve, cut fish in half across the body and plate each half.

Per serving: 294 calories, 37g protein, 4g carbohydrate, 13g fat, 3g sat fat, 5g mono fat, 106mg cholesterol,1g fiber, 200mg sodium

The Seasoned Cook We love trout for its great taste, as well as for its economical source of high quality protein. We also appreciate how it pairs well with mild vegetables, such as leeks and zucchini. If you’re not an expert with a knife, ask your butcher to fillet and butterfly the fish. They will happily exhibit their skill.

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