Grilled Trout with Lemon and Parsley

Fresh trout, seasoned and ready for the grill.

Costco offers the most enticing and fresh fish that I often purchase seafood I wouldn't normally cook.  Trout is a typical example.  Although we have consumed the fish lakeside during many a camping trip, I find that most store-bought trout doesn't quite measure up to the quality of that which has been caught and cooked right away.  However, the trout at Costco has been particularly good.  It goes without saying that you must read the packaging labels to find out which fish is the newest on the shelves and purchase those.

Butterflying and deboning trout is a big part of the success of this and other trout dishes.  Tiny bones can make any diner weary with constantly picking them out.  Via the internet, I followed several YouTube videos on how to butterfly and debone trout simply and quickly.  You just need a sharp knife. 

serves:  4                    Prep time:  15 minutes
                                 Cook time:  10 minutes

2 whole trout, about 1 pound each  (Costco sometimes only has bigger fish), OR about 2 to 2-1/2 pounds total trout weight
1 lemon, zested and juiced
1/4 cup parsley, chopped
Salt and pepper to taste

Butterfly and debone each fish following instructions on the internet.  There are several videos - just find one that appeals to you.  Cut the head off the trout, run your knife down the outside of the rib cage on each side of the fish, and complete the removal of the bones.  There should be two fillets per fish.  In the picture above, mine are still attached at the spine seam.

Open up the fish and place it skin side down on foil that has been sprayed with Pam or brushed with oil.  Top the fish with lemon zest and squeeze the lemon over.  Season lightly with salt and pepper and top with the chopped parsley. 

Preheat a barbecue to medium high heat.  Place the fish on foil onto the grill and cook until it just flakes. 

My family loved this meal.  There wasn't a morsel left behind.  To complement the trout, we served white beans, steamed Brussels sprouts, and a fruit salad. 

By itself, the trout recipe offers around 225 calories, an extremely generous dose of vitamin B12, along with half of your daily requirement for manganese, phosphorous, niacin, pantothenic acid, thiamin, and riboflavin.  In addition, over a quarter of your iron, selenium, and copper needs are met.  This is a great, lean protein!

The entire meal included about 5-6 ounces cooked trout, 1/3 cup white beans (I used Eden brand canned navy beans), 1/2 cup fruit (mixed melons and strawberries), and several large steamed Brussels sprouts.  Calories for this dinner comes out around 455, has 9 grams fiber, and meets your vitamin C requirement as well as offers about 1/3 of your potassium needs.

- Kim Fielding

A Challenge!

Friends, for some time now I have posted mostly healthy, easy to prepare, low-salt, low-fat, and high fiber suggestions on how to enhance your meals and food lifestyle.  At the same time, we are starting to introduce exercise info with fun pictures. 

I would like to propose that those of you who follow this blog, or are otherwise interested, submit your favorite meal following these guidelines:  a minimum of 8 g of fiber for the entire meal, a maximum of 600 calories (preferably less), a serving of protein, a serving of whole grains or legumes, a salad, and another side dish vegetable.  Desserts may be included.  If you desire a glass of wine, be sure to include that in the calorie count.  Please take pictures of the food and preparation process.

If you have an exercise idea with pictures, that is awesome too and will be considered a contribution.

In the next month, I will begin posting the entries and give full credit to the generous donors (pseudonyms allowed).  The goal here is to share as many healthful living ideas amongst ourselves.

At the end of the month, there will be a small (very small) prize given to the most thoughtful entry.  And if this continues, the prizes will continue as well.

Per our motto for The Alpha Plan, "Eat Tasty, Live Healthy!"

P.S.  I have just taken a photo of our meal tonight to meet the criteria and will post tomorrow.  It involves trout.

- Kim Fielding

Quick Carrots with Parsley

A colorful addition to any meal.

Carrots, with their year-round availability, are a versatile vegetable in any chef's repertoire.  Added as a base to soups and stews, served raw, or as a salad or side dish, they compliment every season's cuisine.  On this particularly warm day, I briefly simmered the carrot coins until crisp tender in the morning then refrigerated them.  Later that day, I added a simple vinaigrette and topped with fresh chopped parsley.  Cilantro would do nicely as well.  That is it!

serves:  5               prep and cook time:  15 minutes

5 large carrots, cut into coins across the diagonal
3 tablespoons canola oil
1 tablespoon vinegar
Salt and pepper
Fresh parsley, chopped

Cook the carrots until just tender, about 2-3 minutes.  Refrigerate until ready to serve.

Whisk together oil, vinegar, and salt and pepper to make a light vinaigrette.  Just before serving, toss the carrots with the dressing and top with parsley.

Calories per serving is approximately 100 calories with 2 g fiber and almost 100% RDA of vitamin A.

The carrots complimented a menu consisting of grilled chicken, quinoa salad, and a tossed green salad.

Note:  a teaspoon of Dijon mustard may be added to the dressing to give it a thicker texture and a little bit of zip!

- Kim Fielding

Green Garlic

Fresh picked new garlic, or green garlic.

Green garlic is garlic that has been harvested before the cloves have formed, usually around June and early July.  It looks like a small leek with a bulb on the bottom but don't be fooled by it's appearance.  Green garlic is mild and juicy and can be used in a variety of ways. 

Remove the papery outside and cut off the stalk and root end.  Inside is a creamy white and fragrant piece of heaven.

One way to use these morsels is to briefly saute them in olive oil until slightly tender and spoon the oil and garlic over fresh-cooked pasta.  Top with a little parmesan and you have a delicious quick side dish.

Another way to use it is to toss it into roast meats and vegetables.  Here we used a bunch of green garlic to accompany multi-colored potatoes and a pork tenderloin. 

Drizzle the meat and veggies with olive oil and season according to your preference.  Cook at 350 degrees until the meat is cooked and the vegetables are tender.

This one-dish meat roast with potatoes needs only a big tossed green salad to accompany the dinner.  Make a salad that includes yellow peppers, cherry tomatoes halved, avocado, and a light vinaigrette.

- Kim Fielding

Quinoa Salad with Dried Apricots, Toasted Almonds and Avocado

This salad was a hit with everyone in the family.

Reading through Cook Fresh by Fine Cooking magazine (Spring 2012), I came across this quinoa salad which, for last minute prep, contained ingredients that I had on hand.  The original recipe featured a cumin-lemon vinaigrette, but the kids didn't like it so much.  Instead, we are using a relatively simple lemony vinaigrette.  Of course, you can always adjust recipes to fit your particular taste.

Serves:  5            Cook and prep time:  20 minutes

1 cup red or white quinoa, rinsed
Salt
2 scallions, sliced
1 firm-ripe avocado, cut into 1/2-inch cubes
1/4 cup dried apricots, thinly sliced
1/4 cup almond slivers, toasted
3 Tbsp. extra virgin olive oil
1 lemon
Salt and pepper to taste
A hint of fresh minced garlic, optional

Any variety of quinoa will do.

Bring 2 cups of water to a boil and add a pinch of salt.  Cook the quinoa until tender, about 10-15 minutes.  Drain any extra water from the quinoa and turn it out on a baking sheet to cool.

Prepare the scallions, avocado, apricots, and almond slivers and set aside.

Zest the peel from the lemon and squeeze 1 tablespoon juice.  Add to a bowl.  Whisk in the oil, and salt and pepper to taste.  Garlic may be added at the point, and it is good with or without.  Just not too much.

In a large bowl, stir together the cooled quinoa, scallions, avocado, apricots, almond slivers, and dressing.  Mix together thoroughly.  Adjust seasoning if needed.

This salad offers just less than 200 calories per serving as well as almost 4 grams fiber.

- Kim Fielding