Rainbow Trout Provencalefish, microwave 2 tablespoon butter 2 garlic cloves, finely chopped 1 bell pepper, julienne 1/2 medium onion, cut into strips 1 teaspoon fennel seeds 6 tablespoon dry vermouth or white wine 2 tablespoon tomato paste 2 tablespoon chopped fresh parsley 1 salt and pepper 4 trout fillets (4 oz each) Combine butter and next four ingredients in microwavable dish. Cover and microwave on full power for 2 minutes. Stir in vermouth, tomato paste and parsley. Season with salt and pepper. Place trout fillets flesh-side down on vegetable mixture; cover and cook for 2 minutes. Rotate dish; cook 1 to 2 minutes longer, or until fish flakes with a fork. Place trout on serving plate and top with vegetable mixture. Garnish with additional parsley. Makes 2 to 4 servings. About 255 calories per 4-oz serving. |
