Trout dinner leftovers make a knock-out-of-the-park lunch!
How can you easily get your recommended minimum two servings of fish per week?
Make extra fish at dinner so you’ll have leftovers for lunch.
Loaded with protein, vitamin D and omega-3 fats, trout makes a delicious and healthy lunch.
Try trout in a:
Grain bowl Soup Taco
Wrap Dip Salad.
This dinner can be on the table before any pizza delivery. I promise!
Trout is quick and easy to make.
Here’s the sheet pan dinner recipe I showcased on Rogers Daytime TV, Waterloo featuring:
Ontario trout Lentils Red peppers Green beans .
Did you know we farm trout in Ontario?
There are trout farms in the cold waters off Manitoulin Island and in Lake Huron.
Ontario Trout is fresh and fresh tastes best.
It only takes about 24 hours to travel from the fish farm to the store.
To buy local, look for Product of Canada or the familiar Foodland Ontario logo.
Fresh trout will keep for 1-2 days in the fridge or 2-3 months in the freezer.
Should you call trout, “pink chicken” to get your kids to eat it?
I’m not a fan of tricking or pressuring kids to eat anything.
Over time, role modelling by eating fish usually pays off.
Serving trout in new and different ways can help too.
Trout can be baked, pan fried, grilled or poached.
What makes trout a good choice for kids?
Trout is a low mercury fish.
Trout has more omega-3 fats than sole, haddock, tilapia or cod.
It’s mild tasting, has no bones and is easy to chew.
Does the fish skin turn your kids off ? Try this.
After cooking the trout, slide a spatula between the flesh and the skin.
Lift the spatula to serve only the fish.
Kindly share your tips and ideas for serving fish to kids.
Dietitian's Tip: For good health, it's recommended we eat at least 2 servings (3 oz/ ½ cup) of fish per week.
- 1 can (15 oz.) lentils, rinsed and drained
- 1½ lbs (about 4 cups) fresh green beans, trimmed (you can buy them trimmed to save time)
- 2 sweet peppers, seeded and thinly sliced
- 2 tbsp (30 mL) canola oil
- 1 tbsp (15 mL) Dijon mustard
- 1½ lbs Ontario trout, divided into 4 portions
- 2 green onions, thinly sliced
- 1 tbsp (30 mL) lemon juice
- Line a large rimmed baking sheet with parchment paper.
- Place the lentils, green beans and red peppers on the prepared pan.
- In bowl, whisk together oil and mustard.
- Drizzle green beans, red peppers and lentils with half of the mustard mixture and some salt and pepper. Tossing to coat and spreading on an even layer across baking sheet.
- Arrange trout fillets, skin side down, on top of vegetables and lentils.
- Rub fillets with remaining mustard mixture and sprinkle with salt, pepper and green onions.
- Bake 425F for 15 minutes stirring once.
- Drizzle pan with lemon juice before serving.
Quick trout and green bean bowl with barley (serves 1)
Combine roughly ¾ cups cooked barley, 1 big handful baby spinach (wilt it in skillet), small handful of frozen corn (1/4 cup). Add crumbled leftover trout from recipe above and green beans and red peppers. Drizzle with quick vinaigrette and sprinkle with crumbled feta cheese (2 tbsp). Pack it to go with a piece of fresh fruit. (Quick vinaigrette: in bowl, whisk together 1 tbsp canola oil, ½ tbsp EACH Dijon mustard and lemon juice. Add salt and pepper to taste.)