Pstrąg tęczowy pieczony z sosem cytrynowo-pietruszkowym

This recipe for broiled rainbow trout with lemon parsley sauce is a simple, healthy, and flavorful dish that is perfect for a quick and easy weeknight dinner. The trout is broiled to perfection, creating a flaky and tender texture, while the lemon parsley sauce adds a bright and refreshing flavor that complements the fish beautifully. This recipe is also incredibly versatile, as you can easily customize it to your liking by adding different herbs and spices to the sauce.

Ingredients

• 4 rainbow trout fillets (about 6 ounces each)
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chopped fresh parsley
• 1/4 cup lemon juice
• 2 tablespoons butter, melted
• 1 clove garlic, minced

Instructions

Preparation

1. Preheat your broiler to high heat.
2. Line a baking sheet with aluminum foil and lightly grease it with olive oil.
3. Place the trout fillets on the prepared baking sheet.
4. Drizzle the trout fillets with olive oil and season with salt and pepper.

Cooking

1. Broil the trout fillets for 6-8 minutes, or until they are cooked through and the flesh is flaky. The internal temperature should reach 145°F (63°C).
2. While the trout is broiling, prepare the lemon parsley sauce. In a small bowl, combine the chopped parsley, lemon juice, melted butter, and minced garlic. Whisk until well combined.
3. Once the trout is cooked, remove it from the oven and pour the lemon parsley sauce over the fillets.
4. Serve immediately, garnished with additional fresh parsley if desired.

Tips for Success

• For a crispier skin, broil the trout fillets skin-side up for the first 3-4 minutes before flipping them over to cook the other side.
• If you prefer a more intense lemon flavor, add a pinch of lemon zest to the sauce.
• For a richer sauce, use unsalted butter and adjust the salt accordingly.
• To add a touch of heat, add a pinch of red pepper flakes to the sauce.
• For a more vibrant green sauce, use flat-leaf parsley instead of curly parsley.

Serving Suggestions

Broiled rainbow trout with lemon parsley sauce is a delicious and versatile dish that can be served with a variety of side dishes. Here are a few suggestions⁚

• Vegetables⁚ Roasted asparagus, steamed green beans, sauteed spinach, or a simple salad.
• Starches⁚ Brown rice, quinoa, couscous, or mashed potatoes.
• Salads⁚ A light and refreshing salad with mixed greens, tomatoes, cucumbers, and a vinaigrette dressing.

Wine Pairings

The bright and refreshing flavors of this dish pair well with a variety of white wines, such as⁚

• Sauvignon Blanc⁚ Its grassy and citrus notes complement the lemon parsley sauce.
• Pinot Grigio⁚ Its light body and crisp acidity make it a good match for the delicate flavor of the trout.
• Riesling⁚ Its sweetness and acidity balance the richness of the butter in the sauce.

Nutritional Information

This recipe is a healthy and nutritious meal option. Rainbow trout is a good source of protein, omega-3 fatty acids, and other essential nutrients. The lemon parsley sauce adds a boost of vitamins and antioxidants. Here is an approximate nutritional breakdown per serving⁚

• Calories⁚ 250
• Protein⁚ 30 grams
• Fat⁚ 10 grams
• Carbohydrates⁚ 5 grams

Conclusion

Broiled rainbow trout with lemon parsley sauce is a simple, healthy, and flavorful dish that is perfect for a quick and easy weeknight dinner. It is a great way to enjoy the delicate flavor of trout, while also incorporating the refreshing flavors of lemon and parsley. With its versatility and ease of preparation, this recipe is sure to become a favorite in your kitchen.