Quick Recipe Facts
Prep Time - 30 Minutes
Ingredients:
-
4
trout, whole – boneless (8 oz. each)
-
4
Tbsp.
flour
-
1
tsp.
thyme -- dried
-
16
Sunkist® lemon slices -- 1/4" thick
-
to taste
salt and pepper
-
as needed
non-stick cooking spray
-
1
cup
instant brown rice
-
1
cup
vegetable broth
-
½
tsp.
Sunkist® lemon peel -- finely grated
Instructions: (Makes 4 servings)
-
Preheat the oven to 450º F.
-
Prepare the trout by removing the fins, tails, gills and if desired, the heads.
-
For each trout, rub 1 tablespoon flour on the skin. This will make the skin crispy and help keep the fish from sticking to the baking pan. Sprinkle the inside of each trout cavity with salt, pepper and ¼ teaspoon thyme. Place 4 lemon slices in the cavity of each trout.
-
Spray baking sheet with nonstick cooking spray. Set trout on pan and spray lightly over each fish.
-
Bake in oven for 15 – 20 minutes until done.
-
While trout is cooking, make rice. Bring vegetable broth and lemon peel to a boil. Stir in rice, return to a boil. Reduce heat, cover and simmer 5 minutes. Remove from heat. Let sit 5 minutes or until liquid is absorbed. Fluff with fork.
-
Mound 1/2 cup brown rice on each serving plate and top with trout.