Trout with Fiddlehead Ferns

May 14, 2023May 14, 20230 3
Trout with Fiddlehead Ferns is a delicious dish with a perfect blend of flavors
in Main

Prep

20 min

Cook

20 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
Loading...

Ingredients

1 whole trout , cleaned
2 tablespoons margarine , divided
1 tablespoon all-purpose flour
salt and pepper to taste
4 ounces fiddleheads , chopped
1 teaspoon dried tarragon
1 tablespoon lemon juice
1/4 cup dry white wine
1/2 cup dry bread crumbs
1 beaten egg

Nutrision Information

Servings Per Recipe
4
Calories
294
Sugar
2g
Fat
14g
Trout with Fiddlehead Ferns is a seafood dish that combines the delicate flavor of trout with the unique taste and texture of fiddlehead ferns. Fiddleheads are the curled young fronds of ferns that are harvested in the spring and used in a variety of dishes. This recipe is both tasty and healthy, featuring trout as a lean protein source and fiddleheads as a fiber-rich vegetable. The dish also includes white wine, lemon juice, and tarragon, which add depth and complexity to the flavor profile. Serve Trout with Fiddlehead Ferns with a side of steamed vegetables or a green salad for a complete meal.

Instructions

1.Preheat oven to 375 degrees F (190 degrees C).
2.Grease a 9x13 inch baking dish.
3.In a small bowl, combine 1 tablespoon margarine, flour, salt, and pepper. Mix well.
4.Rub the inside and outside of the trout with the margarine mixture.
5.Arrange the trout in the prepared baking dish.
6.In a skillet over medium heat, cook the fiddleheads in the remaining 1 tablespoon of margarine until tender.
7.Sprinkle the tarragon over the fiddleheads and add the lemon juice and wine. Cook for 2 minutes.
8.Spoon the fiddlehead mixture over the trout.
9.Whisk together the bread crumbs and egg. Press the mixture on top of the fiddlehead mixture.
10.Bake for 20 minutes or until the fish flakes easily with a fork.

PROS

Trout is an excellent source of protein and omega-3 fatty acids.
Fiddlehead ferns are high in fiber and vitamins A and C.

CONS

Trout can contain mercury, so pregnant women and young children should limit their intake to 2 servings per week.
Fiddlehead ferns can be toxic if not cooked properly.

HEALTH & BENEFITS

Trout is a heart-healthy food that can help lower blood pressure and reduce the risk of heart disease. Omega-3 fatty acids in trout can also improve brain health and reduce inflammation. Fiddlehead ferns are high in fiber, which can promote digestive health. They are also a good source of vitamin A, which is important for eye health.

Print

Leave a Reply

Your email address will not be published.