Baked Salmon Trout with Zucchini noodles & Asparagus
Savour the flavours of a diabetes-friendly meal with this salmon trout and spiralized zucchini baked en papillote, a cooking method that locks in moisture and nutrients with minimal oil. This heart-healthy recipe features low-carb vegetables and omega-rich fish, making it an ideal choice for managing blood sugar and boosting overall health.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Protein
- Low-Carb
- Pescatarian
Why Diabetes Friendly?
- Low-Carb Ingredients: The use of zucchini and asparagus as main side ingredients provides a low-carbohydrate base, which is beneficial for blood sugar management.
- Healthy Cooking Method: Baking the fish and vegetables in parchment paper preserves nutrients and requires minimal fats, aiding in a healthier meal profile suitable for diabetes management.
- Rich in Omega-3 Fatty Acids: Salmon trout is an excellent source of omega-3 fatty acids, which can help improve insulin sensitivity and reduce inflammation.
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Ingredients
- rainbow trout (skinless, or salmon ) 1 pound
- zucchini (spiralled) 2
- red chili pepper (sliced in rounds) ½
- tomato (each sliced into 3-4 rounds) 6
- asparagus (ends removed and stalks cut in half) ½ bunch
- salt (divided) 1/2 tsp
- pepper 1/8 tsp
- olive oil 2 tbsp
- balsamic vinegar 1 tbsp
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Cooking Tips
- Parchment Paper Use: Ensure the parchment paper is well sealed to keep steam inside for even cooking and flavorful fish.
- Spiralizing Zucchini: For best results, make sure zucchini is dry to prevent excess moisture from making the dish too soggy.
- Timing the Vegetables: Since asparagus and tomatoes cook at different rates, cutting the asparagus into smaller pieces ensures everything is perfectly cooked at the same time.
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Instructions
- Preheat oven to 400°F.
- On the work surface, lay a sheet of parchment paper lengthwise. The piece of parchment should be about 4 times the length of the fish
- Using the lower half of the parchment paper, lay down the spiralized zucchini (this will be the “bed” for the fish). Tuck about half the tomatoes slices and half the red chili rounds in the zucchini noodles. Drizzle with 1 tbsp of the oil, about 1 tsp of the balsamic, sprinkle with salt and pepper.2 zucchini, ½ red chili pepper, 6 tomato, 1/2 tsp salt, 2 tbsp olive oil, 1 tbsp balsamic vinegar, 1/8 tsp pepper
- Lay the fish fillet on top of the zucchini and tomato bed.1 pound rainbow trout
- Drizzle a small amount of the oil on the fish and season with half of the salt and pepper.
- Distribute the remainder of tomatoes, red chili rounds and all the asparagus spears on top of the fish.½ bunch asparagus
- Drizzle with the remainder of the oil, balsamic vinegar, salt and pepper.
- Fold the upper half of the parchment paper over the vegetable/fish mound (you should leave enough space around the food to allow the air to expand and circulate). Fold parchment paper over the fish, and fold the edges of the paper over several times, being sure to seal the contents inside (you can staple the folds at the top to seal the contents). Place the package on a cookie sheet and bake for 20-25 minutes.
- Cut the package open and either slide the contents onto a plate or serve directly from the open parchment.
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FAQ
- Can I prepare this dish ahead of time?
Yes, you can assemble the parchment packets ahead of time and refrigerate them. Bake just before you're ready to serve to ensure freshness and optimal texture. - What other types of fish can I use in this recipe?
Besides salmon trout, you can use other types of fish like regular salmon, cod, or tilapia, as long as they are firm enough to hold up in the parchment during baking. - Are there alternatives to balsamic vinegar for the seasoning?
Yes, you could use lemon juice or white wine for a different acidic component that complements the fish and vegetables. - How do I know when the fish is fully cooked?
The fish should be opaque and flake easily with a fork when it's done. Depending on the thickness, cooking times may vary slightly, so adjust as necessary.
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Nutrition
Per serving
Calories: 263.9kcal
Carbohydrates: 13.6g
Fiber: 4.5g
Sugar: 9.3g
Fat: 11.7g
Saturated Fat: 1.9g
Trans Fat:
Protein: 27.4g
Nutrition Facts
Baked Salmon Trout with Zucchini noodles & Asparagus
Amount per Serving
Calories
263.9
% Daily Value*
Fat
11.7
g
18
%
Saturated Fat
1.9
g
12
%
Cholesterol
66.9
mg
22
%
Sodium
345.6
mg
15
%
Potassium
1375.7
mg
39
%
Carbohydrates
13.6
g
5
%
Fiber
4.5
g
19
%
Sugar
9.3
g
10
%
Protein
27.4
g
55
%
Vitamin C
56.8
mg
69
%
Calcium
126
mg
13
%
Iron
3
mg
17
%
Magnesium
82.9
mg
21
%
Zinc
2.2
mg
15
%
* Percent Daily Values are based on a 2000 calorie diet.
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