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Rainbow Trout and Peppers

A heart healthy, hormone happy delicious dinner that comes together in minutes


I love fish and try to make it as often as possible despite the cost and the smell (I live in an apartment building, so, you know...so far no neighbor complaints), because my digestive system loves it too and it's so dang good for you!


Rainbow trout was on the menu this week because wild caught happened to be on sale at the market and, well, when that happens you should seize the day. Also, let's face it, even the biggest salmon enthusiast needs a salmon break once in-a-while. Trout is a wonderful alternative as it's high in protein, healthy fat, phosphorous, potassium, Vitamin D and B vitamins. There's more good stuff, to be sure, but these are the heavy hitters and your hormones will be in a much better mood if you enjoy it regularly.





The Lead Up:

I began by slicing the bell peppers, I had red and orange on hand and wished for a yellow, but that's what was around. Green is off any menu in my house as the hubs has taken a personal offense to them over the years. But sure, if you've a green pepper, use it! Also, a sliced jalapeno added to the mix would be a welcome heat source, if you're into that kind of thing.


The fish portions were already seasoned with garlic salt, pepper and chopped fresh rosemary. I have a thing about fish and rosemary. I don't know why, I just do.


The Cook:

I used a large non-stick saute pan here and just sprayed it a couple of times with avocado oil. Once the pain was nice and hot, in went the peppers and here's what I did: I walked away from the stove because I was multitasking and had my attentions elsewhere. BUT, here's what happened: when I returned to the stove to saute and stir, the peppers had this super nice char to them that smelled flippin' awesome and looked mega professional, so, I then decided, "I'm walkin' away again..." Ha!


Once the peppers had the look and wilt I felt satisfied with, I pushed them to the outskirts of my pan. Like that? Outskirts? I then turned the flame up high, let the pan get almost smokey and added my fish portions to the center of the pan, flesh side down. Ooh, mama.


I walked away AGAIN! I know! It's so suspenseful! But let me tell you, this is the first time I didn't rush that fish flip, had my flame high enough and when I flipped those babies, they were like, "Oh yes, we are ready to turn around!" OK, I'm sure the non-stick pan helped but, seriously, this was my most successful flip and I'll never forget it. Took about 5 minutes to get there.


Anyway, once the fish were cooked, which took maybe another 3 minutes (skin side down now), off the heat came the fish onto a platter, which I then drizzled lightly with evoo and topped with the peppers, which were by now, a veritable delicacy.


Enjoy, xo


p.s. hang onto your haircuts: the next day, leftovers in tow, I made this unbelievably delicious sandwich with a small portion of trout, which I mashed together with 1/4 of an avocado and served on seeded bread with tomato and sprouts...whoa. I'm beside myself. I'm calling it a TrouVocado Special. Like that?









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