Wednesday, October 26, 2011

Broiled Herb Rainbow Trout with Creamed Spinach

Another Lunch Cooking Adventure

I absolutely LOVE the Cooking Light annual recipe books. I own around 10 of them and receive the magazine monthly. I haven't cooked a recipe out of any of their magazines that hasn't been good. They haven't all been great, but I'd say 70% of them have and only 30% have been just okay. Plus, they keep an eye on calories and fat.

The rainbow trout recipe came from Cooking Light's 2002 Annual Recipe Cookbook (pg 271). I modified a few ingredients to my taste and the recipe below is written the way I made it. At only 352 calories for an 8 ounce fish fillet, I was in heaven. Oh! And it's super easy too!!!!

Broiled Herb Rainbow Trout (called Herb-Grilled Trout in book)

Time to prepare: 10 mins (mostly cutting herbs)
Cook time: 5-6 minutes (or 10 mins in toaster oven)
Servings: 4

- 1/4 Cup dry white wine
- 1 TBSP olive oil
- 4 (8-ou) Rainbow Trout fillets
- 1/4 tsp sea salt
- 1/4 tsp freshly ground pepper
- 1/4 Cup thinly sliced green onions
- 2 TBSP chopped fresh tarragon
- 2 TBSP chopped fresh basil
- 1 TBSP chopped fresh dill
- Cooking spray
- 4 lemon wedges

1. Prepare broiler (or grill if you wish)

2.Combine oil and wine and brush both sides of fillets. Skin side down, sprinkle top of fillets with salt, pepper, herbs, and onions.

3. Place fish skin side down on broiler pan that has been coated with cooking spray. Broil for about 5 minutes or until fish flakes easily with fork. Serve with lemon wedges to squeeze over fish.

Nutritional Information (I will always provide this info if I have access):

Cal: 352
Fat: 15.7 g
Sat Fat: 4 g
Protein: 47.5 g
Chol: 134 mg
Sod: 229 mg

Creamed Spinach is one of my favorite things that just has to be terrible for you. Oh well! Moderation is the key to eating food high in fat. A small serving on the side of this meal adds some serious calories but surprisingly still keeps the meal low in calories overall.

Creamed Spinach (modified from this recipe on

Time to prepare: 10 minutes
Cook time: 20 minutes

Servings: 3 (Probably should double this recipe to serve 4 with fish above)

- 1 (10 ou.) bag fresh Spinach, roughly chopped
- 1/4 Cup heavy cream
- 1 TBSP butter
- 1 TBSP minced garlic
- 2 TBSP minced white onion
- 1 slice provolone cheese, torn into strips (deli sandwich slice)
- 3 TBSP grated Parmesan cheese
- 1-1/2 TBSP reduced fat cream cheese
- Salt and pepper to taste

1. Heat large skillet over medium high heat and add spinach. heat until wilted, stirring and turning over leaves until wilted (I did this step in batches). Remove from skillet and place in colander to drain. Give a good squeeze to release extra liquid.

2. Melt butter in skillet over medium heat. Add onions and garlic. Cook until tender.

3. Add spinach back to skillet and add cream and cream cheese. Stir until mixed and warmed through. Add provolone and let melt before stirring in. Sprinkle most of Parmesan cheese, reserving a little to sprinkle on top after plated. (recipe makes 3 small side servings)

Nutritional information: (this info is provided for the original recipe which contains more cream but no cream cheese. I also cut amount of butter as well. )

Cal: 248
Fat: 22 g
Chol: 69 mg
Sod: 407 mg
Protein: 9.7 g

For more recipes, Check out my other posts: