Dinner or lunch, fish accounts for a delicious, nutritious and fast to make meal. Any fish is available frozen, but I suggest buying it fresh whenever possible – you will notice the difference.

Rainbow trout, sometimes called red band trout, looks very elegant with its lateral pink streaks.  When I first saw its vibrant pink flesh, I wondered if, by mistake, I got salmon, to find out later that they are cousins. However, every time I eat it, amazed by the specific flavour rainbow trout has, I am promoting it on top of salmon on my preferred fish list. Until I get some nice salmon and…you know the drill!

This simple recipe requires very little prep work, and it’s easy to adapt to your taste by changing spices and playing with quantities as you like.

Yields: 2 servings

1 lb (450 g) Rainbow trout, fresh
12 medium spears asparagus
2 tbsp olive oil
1/3 cup veggie broth, water or white wine
2 cloves garlic, crushed
1/2 lemon, juiced
1 hand-full tarragon leaves, fresh
1 tbsp thyme or savory, fresh, chopped
1 tsp salt
1/2 tsp pepper, freshly grinded

Tarragon Garlic Sauce:
2 cloves garlic, crushed
1 tbsp extra virgin olive oil
1/2 lemon, juiced
1/4 cup water
1/4 tsp salt
1 tbsp tarragon, chopped


1) Put all the liquid ingredients and half of the herbs, salt and pepper in a baking dish.

2) Add the fish and sprinkle the other half of herbs, salt and pepper on top of it.

3) Bake for about 15 minutes at 375 F (190 degrees C) in a convection oven until the trout is fully- cooked (and flakes easily). If using frozen fish, increase baking time by 7-10 minutes.

4) For the garlic sauce, use a press or finely chop the garlic.

5) Put the squeezed garlic in a small bowl, add salt, and then incorporate the oil slowly by mixing rapidly for a couple of minutes.

6) Add lemon juice, water and tarragon; adjust salt if necessary and mix well.

7) Drizzle garlic sauce over both trout and asparagus.

Serve it as is or with any bright salad such as my Kale-Spinach Salad with Beet Ginger-Lemon Dressing.

Bon appétit!

Rich in: quality protein, omega-3 fatty acids, and vitamin B12.

Benefits: support heart health and brain function; fight chronic inflammation.

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