From the Desk of The Nutty Nutritionist

Another Yummy Fish Recipe

In Meal Ideas, Recipes on January 11, 2012 at 10:56 AM

Yesterday, I provided examples of some meals and snacks I would typically eat, which included a delicious fish recipe at dinner.  Many people desire to add more fish to their diets, but are often at a loss for tasty and satisfying recipes that even the pickiest eaters would enjoy.  Therefore, I am providing yet another simple fish recipe that is worth introducing to less-than-enthusiastic fish eaters.  (check out the recipe archive for more ideas.)   As I have mentioned before, my husband is not a big fish fan, and I have struggled for years to create options that we both enjoy.   I have achieved some success in recent years with the widespread availability of milder, less fishy-tasting choices available at the market today—such as tilapia and Rainbow trout fillets.  I used Rainbow trout for the recipe outlined below, but you can substitute salmon, tilapia, whitefish, or other trout species just as easily.  Despite being a dietitian, I am far from a gourmet cook.  Like many of you, I do not enjoy spending hours in the kitchen, and prefer healthy, no-fuss recipes.  This one is no exception.  Plus, if my husband will eat fish prepared this way (and actually enjoy it), you and your family are more likely to enjoy it as well.  Try it tonight!


Fresh Rainbow trout fillets  (best when purchased same day)


chopped unsalted pistachios (or other rich-flavored nuts, such as pecans)

olive oil



1.  Preheat oven to 375 degrees

2.  Spread trout fillets on foil, and brush a small amount of olive oil on each fillet  (keep skin on bottom)

3.  Sprinkle each fillet with fresh ground pepper (I use a liberal amount for super zesty flavor!)

4.  Drizzle 1/2-1 Tbsp. honey over each fillet and spread with spoon to coat entire surface

5.  Top each fillet with 1-2 Tbsp. chopped nuts, distributing evenly, and pressing into honey to keep them in place

6.  Transfer each fillet (carefully) into baking pan

7.  Bake at 375 degrees for 15 minutes

Viola!  Dinner from start to finish will be done is less than 30 minutes.  While fish is cooking, you can microwave a small sweet potato for each person, and/or steam a pot of vegetables such as broccoli, asparagus, green beans, cauliflower or spinach. 

If you desire to try the acorn squash I used as a side dish in my previous entry, “All in a Day’s Eatin'”, follow these guidelines:  cut an acorn squash in half and remove the seeds.  Brush the inside with olive oil and season with freshly ground black pepper and cinnamon.  Bake, cut side up, at 400 degrees until tender, about 35-40 minutes.  Scoop out and enjoy!  I put the squash in the oven first since it has a longer baking time, and then baked the fish at 400 degrees for 10 minutes, as opposed to 375 degrees for 15 minutes.  

ENJOY!  Let me know what you think 😉


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