Bonus Healthy Recipe: Rainbow Trout with Hollandaise and Ratatouille (2 Servings)

I submitted another seafood recipe to compete for a chance to attend 2014 World Food Championship!  I just love to cook, ain’t I?

This dish is inspired by a sea bass dish made by Marco Pierre White.  I think he is one of the charismatic chefs in the world because every dish he has done are pieces of art.

I used rainbow trout in this dish not only because I like how the fish tastes, but also rainbow trout is a nutritious source of protein, Omega-3 fatty acids, vitamin D and calcium.

I also made the hollandaise sauce myself, therefore I know this is a very healthy seafood dish.  Here is the recipe:

3/4 pound rainbow trout fillet, cut into four portions

2 egg yolks

1/2 cup unsalted butter

1/4 green zucchini, cut into cubes

1/4 red bell pepper, cut into cubes

1/4 orange bell pepper, cut into cubes

1 tablespoon lemon juice

1/2 cup warm water

2 tablespoons vegetable oil

3 pinches salt

3 pinches black pepper

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1) Heat pan over medium-high heat. Melt butter in pan. Set aside.

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2) Preheat oven to 350F. Season trout with 2 pinches of salt and black pepper each. Heat pan over high heat with one tablespoon of vegetable oil. Pan-fried trout skin-side down to cook skin until crispy. It could take at least five minutes for the skins to become crispy. When skins are crispy, place trout skin-side up on a baking pan that is covered with parchment paper. Bake trout in the oven for about 5 minutes or until trout is cooked.

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3) Vigorously whisk the egg yolks and lemon juice together in a bowl until the mixture is thickened. Place the bowl over a pot containing barely simmering water (the water should not touch the bottom of the bowl). Continue to whisk rapidly and slowly add melted butter until the sauce is thickened. Add warm water to avoid hollandaise sauce from getting too thick. Set aside in a warm spot.

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4) Heat pan over medium-high heat with rest of vegetable oil. Cook vegetable until slightly soft. Season with rest of salt and pepper. Set aside.

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5) Place two pieces of trout in the centre of plate. Pour hollandaise sauce around the trouts. Place vegetable on hollandaise sauce. Serve when ready.

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At first I thought the lemon in the hollandaise would overpower the flavour from the trout, but it didn’t.  I am also glad that my parents love this.  That means this dish is an SUCCESS!

I also hope I can win the 2014 World Food Championship seafood challenge, so FINGERS CROSSED!

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Easy Healthy Recipe Wednesday: Baked Basa Fillet (4 Servings)

With this era of increasing food prices and economical uncertainty, a lot of  people are having harder times to make meals that are affordable and healthy. Unfortunately, many of them cannot keep the balance of affordable and healthy because most people think healthy food are more expensive.  In “Easy Healthy Recipe Wednesday and Thursday”, we will show you recipes that are inexpensive, affordable and easy.  Who says healthy food is expensive?

For every recipe in “Easy Healthy Recipe Wednesday and Thursday”, we would buy every ingredient in No Frills because they are a lot of No Frills in Toronto and the groceries in No Frills are affordable.  (No Frills did not endorse me to do this).

Ok! Let’s talk about the recipe.  Today,  we will be making Baked Basa Fillet. We chose Basa because this fish is affordable and does not overcook easily.  In addition, fish is a great source of many nutrients such as omega-3, is rich in protein and healthy fats and low in saturated fat and is heart-healthy and good for brain and eye development. This recipe is great for dinner.  In addition, for every dinner dish that are introduced in “Easy Healthy Recipe Wednesday and Thursday”, we aim for $5 CAN per serving maximum. Here is the recipe and cost for each ingredient:

1 teaspoon avocado oil ($0.50 CAN)

1 cup cucumber, diced ($0.50 CAN)

0.5 cups onion, minced ($0.13 CAN)

1 clove garlic, peeled and minced ($0.03 CAN)

2 cups fresh tomatoes, diced ($1.0 CAN)

2 tablespoons thyme, leaves only ($0.50 CAN)

0.25 teaspoons salt and ground black pepper ($1.0 CAN)

4 unfrozen basa fillet ($5.51 CAN)

One-third cups feta cheese, crumbled ($1.50 CAN)

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1) Preheat oven to 450F.

2) Heat avocado oil in a saucepan over medium heat. Stir in cucumber, onion and garlic.  Cook and stir for 5 minutes or until tender.

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3) When mixture becomes tender, mix in tomatoes, thyme, salt and pepper.

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4) Cover baking dish with aluminum foil.  Arrange basa fillet in single layers in baking dish.  Spoon cucumber mixture over each fillet. Top with feta cheese.

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5) Bake for 15 minutes or until fish is easily flaked with fork.

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And there you are! So the total cost to make this dish is $10.67 CAN.  That means it costs $2.67 CAN per serving.  THIS IS VERY CHEAP AND MEETS WITH OUR $5 CAN MAXIMUM (See! Healthy food does not have to be expensive).

As to the dish, the sauce was very DELICIOUS and the fish was not overcooked.  In addition, I smelled the thyme already when the fish came out from the oven.  Moreover, the feta cheese not only added saltiness to the dish, but also added “creaminess” when the cheese was eaten together with the fish.

Do you have your favourite fish recipe? What is your favourite fish? Post your comments below. Till next time.

P.S. The prices were as of Tuesday, April 1, 2014 at No Frills.