Recipe: Baked Trout - Cooking with Whole-Wheat Flour

BAKED TROUT

Canola cooking spray
1 Tbsp. (or more, if needed) whole-wheat flour
1 tsp. onion powder
1 tsp. freshly-grated lemon zest (optional)
4 trout fillets (5-6 oz. each)
2 Tbsp. chopped flat leaf parsley, for garnish
1 lemon, cut into 8 thin slices

Preheat the oven to 375 degrees. Coat a baking sheet with cooking spray and set aside.

In a paper or plastic bag, combine the flour, onion powder, and lemon zest by shaking the well-shut bag. One by one, add pieces of trout and shake to lightly coat the fish with the mixture.

Arrange the trout on the prepared baking sheet. Coat the top of the fish with canola or olive oil cooking spray.

Bake, uncovered, until the fish is opaque white at the thickest point, about 20 minutes.

Using a wide pancake turner, transfer each fillet to a warm dinner plate and sprinkle with some of the parsley. Place 2 lemon slices on each fillet, and serve.

Makes 4 servings

Per serving: 216 calories, 9 g. total fat (2 g. saturated fat), 1 g. carbohydrate, 30 g. protein, less than 1 g. dietary fiber, 74 mg. sodium.

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COOKING WITH WHOLE-WHEAT FLOUR

Cereals and breads are two of the most common ways people can eat wheat as a whole grain, thanks to many good-tasting choices. Whole-wheat pasta is more challenging because its taste and texture is noticeably different from the refined-grain version, and its cooking time differs as well.

Most challenging is replacing white flour with whole-wheat in cooking and baking. Start with a simple first step, like using whole-wheat flour for foods that are breaded or floured before sauteeing. This Baked Trout recipe shows how comfortably it replaces all-purpose flour to coat the fish. Your family many not even notice a difference, despite the delicate flavor of the trout. Next, replace part of the flour in baked goods with whole-wheat, gradually increasing the amount to a point that tastes comfortable.

Here is an experiment you might want to try. Buy whole-wheat pastry flour, bread flour, and, if you find it, white whole-wheat flour. (Made from a strain of wheat that is naturally white, it tastes mild because it lacks the substance in the bran that turns other wheat varieties red, and which has the strong flavor many people dislike.) Use each to coat a different piece of fish and notice the difference after cooking.

By Dana Jacobi
Excerpt from source: the American Institute for Cancer Research