Garlic Poached Trout

• 2 pounds trout fillets
• 1 cup low-fat milk
• 4 cloves of garlic, crushed very well
• ½ teaspoon paprika
• ¼ teaspoon salt
• ¼ teaspoon sugar
• Pinch nutmeg
• 2 teaspoons butter
• 1 Tablespoon flour

Microwave or Oven bake

For a quick, delicious microwave meal......

In a 1-qt, microwave-safe baking dish, combine the milk, crushed garlic, salt, paprika, sugar and nutmeg.

Cover and cook on high (100 percent) power until the milk comes to a boil.

Add the fillets to the milk, with thick parts toward the outside and thin parts toward the center.

If the fillets aren't covered by the liquid, spoon some over the fish.

Cover and cook on high (100 percent) power for 3 minutes.

Give the dish a one-quarter turn and cook for 3-4 minutes longer depending upon strength of microwave.

Allow to stand 1 minute.

Use a flat spatula to remove fish to plates.

Cover to keep warm.

If you are making the sauce (see below), keep the liquid.

Sauce:

In a small dish, mash the butter and the flour together to form a lump.

Stir this into the cooking liquid from the fish, until the butter melts.

Cook on high (100 percent) power for 1 minute.

Stir and cook until the liquid is boiling and thickened.

Pour sauce over fish.

This is a good dish to serve with pasta.

Oven Cooking:

Prepare milk and other seasonings (or your favorite combo) same as above.

Using ovenproof baking dish, be sure that milk mixture completely covers top of fillets.

Cook at 375° until milk is evaporated and fish flakes.

Careful to not overcook.

Try variations for toppings in the milk mixture: green onions, Italian breadcrumbs, diced peppers and bacon bits.

Serves 3.

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Grilled Trout Venice-Style

• 2 (1-lb.) butterflied rainbow trout, pin bones removed
• ¾ teaspoon salt
• ½ teaspoon ground black pepper
• 3 tablespoons chopped fresh rosemary
• 2 tablespoons chopped fresh oregano
• 2 tablespoons olive oil
• 2 cloves large garlic, crushed
• 1 lemon, cut into 6 slices

Preheat grill.

Season trout with salt and pepper.

Mix together rosemary, oregano, olive oil and garlic in a small bowl.

Gently open fish and spread herb mixture evenly across flesh.

Lay 3 slices of lemon on one side of each fish and close.

Lightly oil grill.

Cook fish 4 minutes per side or until skin is crisp and blackened and flesh is opaque and flakes easily with a fork.

Serve immediately.

Serving Size: 4.

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Trout With Herbs and Feta Cheese

• 4 (6-oz.) trout fillets
• ½ teaspoon lemon herb seasoning
• 4 teaspoons olive oil
• 8 slices roma tomato
• 4 (1-2 in.) sprigs fresh oregano
• 2 tablespoons chopped fresh basil
• ¼ cup crumbled feta cheese

Place each fillet on a microwave-safe serving dish.

Sprinkle with lemon herb seasoning and drizzle with oil.

Cover each dish with plastic wrap, turning back one corner to vent steam.

Microwave, one at a time on HIGH for 1½ minutes.

Uncover, arrange 2 slices tomato, sprig of oregano and basil leaves on each fillet.

Top with cheese.

Cover as before and microwave on HIGH for 1 to 1½ minutes or until fish flakes easily when tested with a fork.

Repeat with remaining fillets.

Serving Size: 4.

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Trout Amandine

• 2 Trout fillets
• 3 Tablespoons flour
• ¼ teaspoon salt
• ⅛ teaspoon pepper
• 2 Tablespoons unsalted butter
• 1 Tablespoon olive oil
• ¼ cup sliced almonds
• 1 Tablespoon lemon juice
• 2 Tablespoons chopped fresh parsley

Note:

Dust the fish with the flour mixture up to 30 minutes in advance and store between sheets of waxed paper in the refrigerator.

Mix the flour with the salt and pepper.

Dredge the trout fillets in the mixture and shake off any excess flour.

Heat the butter and olive oil in a non-stick skillet over med-high heat.

When the butter starts to foam, add the trout fillets, skin-side down.

Saute about 5 minutes, until the skin is golden brown.

Use a spatula to carefully turn the fish.

Lower the heat to keep the butter and oil from burning.

Cook 3 to 4 minutes longer, taking care not to overcook!

Transfer the fish to individual plates.

Add the chopped almonds to the skillet and fry them about 3 minutes until slightly browned.

Stir in the lemon juice and parsley.

Spoon the almonds and parsley and a little of the butter over each fillet.

Makes 2 servings.

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