Ocean trout with orange and fennel salad (low-fat)

title="Ocean trout with orange and fennel salad (low-fat)"
src="http://venice-fishing.com/wp-content/uploads/2018/12/Ocean-trout-with-orange-and-fennel-salad-low-fat.jpg" srcset="https://img.taste.com.au/P2fOtBKZ/w720-h480-cfill-q80/taste/2016/11/ocean-trout-with-orange-and-fennel-salad-low-fat-8624-1.jpeg 720w, https://img.taste.com.au/eS_liGAE/w643-h428-cfill-q90/taste/2016/11/ocean-trout-with-orange-and-fennel-salad-low-fat-8624-1.jpeg 643w" sizes="(max-width: 999px) 720px, 643px" alt="Ocean trout with orange and fennel salad (low-fat)"
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(2) Rate it

• 0:15 Prep


• 0:05 Cook


• 
  4 Servings


• Capable cooks

This beautiful salad is a healthy option for dinner - it's low-fat, budget-friendly and simple to prepare.

Featured in
Salad recipes, Low fat

Ingredients

• 2 oranges


• 1 fennel bulb


• 4 x 180g skinless ocean trout fillets


• 1 tablespoon olive oil


• 50g baby salad leaves


• 1/3 cup (55g) blanched almonds, toasted


• 1 tablespoon red wine vinegar


• 1 tablespoon extra virgin olive oil

Method

• 
  
  
  Step 1
  
  
  
  
  Segment the oranges by cutting off the ends, skin and pith with a knife.
  
  
  


• 
  
  
  Step 2
  
  
  
  
  Then, hold one orange in your hand and cut each segment away from the membrane. Repeat with the remaining orange. Do this over a bowl to reserve 2 tablespoons of the juice.
  
  
  


• 
  
  
  Step 3
  
  
  
  
  Trim and core the fennel bulb, reserving 1 tablespoon of the fronds if desired. Slice the fennel bulb thinly.
  
  
  


• 
  
  
  Step 4
  
  
  
  
  Combine the orange segments with the sliced fennel, salad leaves and almonds in a bowl. Heat the grill to high.
  
  
  


• 
  
  
  Step 5
  
  
  
  
  Mix 2 teaspoons freshly ground black pepper with 1 tablespoon sea salt. Rub the trout fillets with oil, then sprinkle with the mixed salt and pepper.
  
  
  


• 
  
  
  Step 6
  
  
  
  
  Place a cooking rack into a baking tray, put fish onto the rack, then cook under the grill for 5 minutes, or until cooked as desired.
  
  
  


• 
  
  
  Step 7
  
  
  
  
  To make the salad dressing, place the red wine vinegar and extra virgin olive oil in a screwtop jar with the reserved orange juice. Shake well to combine, then toss through the orange and fennel salad.
  
  
  


• 
  
  
  Step 8
  
  
  
  
  Place the ocean trout fillets on plates, garnish with reserved fennel fronds (if using) and serve with salad.
  
  
  

• Low carb


• Low fat


• Low sodium


• Low sugar


• Lower gi

Nutrition

• 2049 kj

  Energy




• 32g

  Fat Total




• 6g

  Saturated Fat




• 4g

  Fibre




• 40g

  Protein




• 106mg

  Cholesterol




• 153.08mg

  Sodium




• 9g

  Carbs (sugar)




• 9g

  Carbs (total)

All nutrition values are per serve

• Author: Nancy Duran


• Image credit: Ian Wallace


• Publication: delicious.

Source: taste.com.au