Baked Trout with Broccoli, Apple, and Fennel Slaw – Whole Living Eat Well

Samantha Collins

January 5, 2025
Medically Reviewed

In This Article

Elevate your dinner with this Baked Trout with Broccoli, Apple, and Fennel Slaw, a light yet flavorful dish that combines tender trout with a crisp, refreshing slaw. The blend of tahini, lemon, and apple sauce adds a delightful tang to the slaw, complementing the richness of the baked trout. Perfect for a balanced meal, this dish is both nutritious and easy to prepare.

Baked Trout with Broccoli, Apple, and Fennel Slaw

Course: MainCuisine: American

Servings

servings

Prep time

minutes

Cooking time

minutes

Calories

320

kcal

Delicate baked trout served with a crisp and refreshing slaw of broccoli, apple, and fennel for a perfect balance of flavors.

Ingredients

4 fillets trout
Coarse salt and freshly ground pepper
Extra-virgin olive oil, for drizzling
1 lemon, thinly sliced
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1 shallot, thinly sliced
1 tablespoon tahini
1 teaspoon grated lemon zest, plus 1 tablespoon lemon juice
1 tablespoon apple sauce
3 broccoli stalks, peeled and julienned (about 1 1/2 cups)
1/2 bulb fennel, thinly sliced
1 carrot, peeled and julienned
1/2 tart apple, peeled, cored, and julienned
2 tablespoons chopped fresh parsley

Directions

Bake the Trout: Preheat the oven to 375°F (190°C). Place the trout fillets on a baking sheet, season with salt and pepper, and drizzle with olive oil. Top each fillet with lemon slices and shallots. Bake for 12-15 minutes until the trout is cooked through and flakes easily with a fork.
Prepare the Slaw: In a large bowl, whisk together the tahini, lemon zest, lemon juice, and apple sauce. Season with salt and pepper to taste.
Toss the Vegetables: Add the julienned broccoli stalks, fennel, carrot, apple, and parsley to the bowl. Toss everything together until the vegetables are well-coated with the dressing.
Serve: Plate the baked trout alongside the fresh slaw for a balanced, flavorful meal.

Notes

Nutrition Facts (Per Serving):
Fat: 17 g
Saturated Fat: 3 g
Carbohydrates: 12 g
Protein: 28 g
Fiber: 3 g
Sodium: 240 mg

This Baked Trout with Broccoli, Apple, and Fennel Slaw is a perfect combination of fresh, vibrant flavors and wholesome ingredients. Whether for a quick weeknight meal or a weekend dinner, this dish offers a delightful balance of textures and nutrients to keep you satisfied.

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Medical disclaimer. This article is for educational purposes and reflects general information, not personalised medical advice. Reference ranges vary between laboratories and individuals. Always discuss test selection and results with a qualified healthcare professional before making changes to your care.

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