rainbow trout with lemon and dill.

A walk to our local farmer's market today inspired our menu for dinner. Joe and I are traditionally more drawn to roast beef or steak, but we thought we should broaden our horizons (and palette) and opt for a a nice piece of fresh fish. 
The Atwater Market in Montreal is about a 45 minute walk from our apartment, but definitely worth the trek. They sell everything from maple syrup to local Quebec cheeses, monstrous heads of garlic imported from France, and even sausage made from spinach. If they don't sell it, you really don't need it.
The "Poissonnerie" at the market has an amazing selection of fish brought in from all over Canada. There were huge lobsters and scallops from the East coast, fresh Atlantic salmon, Cod, shrimp...you name it! We were looking for something with a slightly less "fishy" taste with a lot of potential for great flavour. While everything looked fantastic, we left with a nice piece of Rainbow Trout from Ontario, and some great advice and tips from our local fishmonger.
This recipe is very simple and HEALTHY and allows the freshness and the flavour of the fish to be the star. Although I made this dish using Trout, it will also work great with other milder tasting fish such as Haddock or Tilapia. When buying fish, always count on about 1/2 a pound or 0.22 kg of fish per person. 

Poached Rainbow Trout with Lemon and Dill

- (1) fillet of fresh Rainbow Trout
- (1) tbsp. extra virgin olive oil
- (1/2) tsp. salt or garlic salt
- (1/2) tsp. pepper
- (1) tsp. dried dill or (1) tbsp. minced fresh dill
- (1) tsp. grated lemon rind
- (1/2) of a lemon, sliced
- the juice of half a lemon

Preheat the oven to 350 degrees F. Place fillet on a large sheet of aluminum foil with the skin side facing down. Brush fish with olive oil. Season with salt, pepper and dill. Grate lemon rind and sprinkle on top of fish. Slice half of a lemon into slices and place on top of fillet.

 
Squeeze the juice of the remaining half lemon over the entire fish. Fold the foil around the fillet to form a packet. Place the foil packet on a baking sheet and bake in preheated oven for approximately 15-17 minutes for a 1 pound fillet. Adjust cooking time depending on the size of your fillet, making sure the reddish colour of the fish has turned completely pink. Remove from oven and open packet carefully, as steam may have built up inside. The fish should separate from the skin easily using a spatula. Serve with your choice of sides.

 

 Cutting Back?
There is no need to worry about adding any inches with this recipe. Fish in general is a great source of low-fat protein, but fish such as Rainbow Trout, Salmon and Tuna pack the added benefits of Omega-3 fatty acids. Stay away from pre-packed side dishes, as they normally contain your daily recommended intake of sodium in only one serving!