I always think trout is a very under-rated fish, particularly given all the press its cousin salmon gets. Both are oily fish, so are valuable sources of essential fatty acids and omega-3, not to mention a rather pleasing shade of pink.
Don't worry about cooking and deboning a whole fish here (ain't nobody got time for that). This recipe works just as well with pre-packaged fillets of trout, so is a good one for a mid-week dinner. The grapefruit does a stellar job of cutting through the oiliness of the fish and creamy fattiness of the avocado here, so all you really need to do is put everything on the plate.
What's the A to V?
Trout is an oily fish, so one of the best available dietary sources of vitamin D. It's also high in vitamin A and B-12. The pumpkin seeds in this recipe are a fantastic source of magnesium, copper and zinc, while the avocado adds vitamin E, B5 and B9 (or folate, which the grapefruit here also contains along with vitamin C).
Ingredients (serves 2):
1 whole trout, or 2 fillets (smoked is fine)
1 ripe avocado
1/4 of a grapefruit
1 tbsp of pumpkin and/or sesame seeds
Lemon and mustard dressing to serve
Method
If you're using fresh trout (i.e. not already pre-cooked), season your fish with a drizzle of olive oil and some salt and pepper, and cook at 180 degrees for around 20 minutes. The fish should be flaky and cooked through with the skin beginning to crisp by then, but if not you'll need to cook for an extra 5-10 minutes.
Meanwhile, halve your avocado (1/2 each if cooking for 2), and peel and slice your grapefruit into segments.
Once your fish is done, arrange everything on the plate and sprinkle your seeds over the top.
Spoon over the lemon and mustard dressing, and serve with brown rice or quinoa.