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Baked Trout Stuffed with Crab Meat Easy Recipe.
Trout has a mild, nutty flavor and tender flesh, it is a great choice for a tasty, nutritious meal, with heart-healthy vitamins, minerals and high levels of Omega-3 fatty acids. It is low in fat and calories, with a good source of niacin (vitamin B3), vitamin B6, phosphorus and selenium, and high levels of protein and vitamin B12, just 4 ounces of trout will give 10% of the RDA for iron. It is also quick and easy to cook, as well as being very versatile.
Omega-3 fatty acids lower the risk of heart disease and heart attack, it prevents blood clots, lower blood pressure, lower 'bad' cholesterol and triglyceride levels in the blood, it may prevent colon cancer, it may help to prevent Rheumatoid arthritis. Vitamin B12 involves in making DNA, the genetic material in all cells, it helps to maintain healthy nerve cells and red blood cells. Iron is required for the formation of hemoglobin and other enzymes, it may prevent cause of anemia.
Nutrition Value for 3 oz./85g farmed Trout fillet, cooked, dry heat: 144 Calories, 20.6g Protein, 0.0g Carbohydrate, 6.1g Total Fat, 0.0g Fiber, 7.5mg Niacin, 4.2mcg Vitamin B12, 1.1mg Pantothenic acid, and 12.7mcg Selenium.
Baked Trout Recipe - Recipe how to bake trout stuffed with crab meat, using bread crumbs, carrots, celery, green onion, egg white, lemon peel, garlic powder, soy sauce, and lemon wedges.
Ingredients:
- 2 fresh whole trouts, (8 - 10 oz each)
- 3 oz frozen cooked crab meat or imitation crab meat, thawed, shredded
- 3 tsp reduced-sodium soy sauce, divided
- 1 egg white, lightly beaten
- 1/2 cup shredded carrot
- 1/4 cup thinly sliced celery
- 1/4 cup thinly sliced green onions
- 1/2 cup fresh bread crumbs
- 2 tbsp dry white wine
- 1 tbsp grated lemon peel
- 1 tsp garlic powder
- 1/2 tsp black pepper
- Lemon wedges
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Serves/Makes: 4
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How to cook Baked Trout Stuffed with Crab Meat:
- Place fish in salt water and let it soak for 20-30 minutes.
- Clean and bone trouts.
- Rinse each fish and pat dry with a paper towel.
- Preheat oven to 375°F (185°C)
- Place on foil-lined baking sheet.
- Brush inside cavities lightly with 1-1/2 teaspoons soy sauce.
- Combine remaining 1-1/2 tsp. soy sauce, crab meat, bread crumbs, carrot, celery, onions, egg white, wine, lemon peel, garlic powder and pepper in small bowl blend well.
- Divide stuffing in half place half of stuffing inside cavity of each trout.
- Bake 30 minutes or until trout flakes easily when tested with fork.
- Serve with lemon wedges. Garnish, if desired.
Notes:
This Baked Trout Stuffed with Crab Meat is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Trout Stuffed with Crab Meat serves/makes: 4
Main Ingredient: Rainbow Trout
Preparation Method: Baked
Cuisine: American
How to Bone a Trout:
To bone, use scissors to snip off the pelvic fin (the forward belly fin) and cut off the dorsal fin (on the back) and anal fin (the rear belly fin) with scissors or sharp knife. Using a sharp knife, remove the head by cutting in a v-shape, towards the mouth, then open the belly cavity, remove the guts from the cavity, reach inside, and cut through the tiny ribs on each side of the backbone. Pull backbone free, scraping away flesh with a sharp knife. Then gently lift out ribs with a knife.
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