Preparation Time: 15 minutes
Cooking Time: 25 minutes
Serves: 4 servings
- Acorn squash can be roasted whole to make preparation easier. Place whole squash in preheated oven at 400˚F (200°C) for 20-25 minutes or until squash can be gently squeezed. Cool until you can touch it. Then slice open, remove seeds and peel. Cut up the remaining squash into pieces and freeze to use in future recipes.
- Start meal planning by saving half of this recipe (2 servings) to make Seafood Chowder. Keep it in the fridge for 3 to 4 days or in the freezer for 2 months.
- Put leftovers away within 2 hours or sooner if they are in a warm location. Reheat leftovers to an internal temperature of 74°C (165°F). Discard uneaten leftovers after they have been reheated.
Ingredients
|
| Acorn squash |
½ medium |
| Red pepper |
2 cups (500 mL), about 1 ½ peppers |
| Red onion |
1 medium |
| Olive oil |
1 Tbsp (15 mL)
|
| Salt |
1/4 tsp (1 mL)
|
| Dried thyme |
2 Tbsp (30 mL)
|
| Honey |
2 tbsp (30 mL)
|
| Low sodium soy sauce |
1 Tbsp (15 mL)
|
| Rice vinegar |
1 tsp (5 mL)
|
| Low sodium vegetable stock |
1/2 Tbsp (7 mL)
|
| Rainbow trout fillets |
12 oz (340 g)
|
Directions
- Wash hands with soap and warm water for at least 20 seconds. Clean all countertops and equipment used for food preparation.
- Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Gently rinse squash, red pepper and onion under cool running water. Peel, seed and dice squash; set aside. Chop pepper and thinly slice onions; set aside.
- In oven safe dish, toss olive oil, salt, thyme, squash, peppers, and onions together. Bake for 25 minutes or until vegetables are tender.
- Meanwhile, in a small bowl, whisk together honey, soy sauce, rice vinegar and vegetable stock. Pour honey mixture on baking tray lined with parchment paper.
- Place fish fillets flesh side down on top of soy sauce mixture. Wash hands with soap and warm water for at least 20 seconds.
- Bake in oven for 15 minutes until the internal temperature of the fish reaches 70°C (158°F) on a digital food thermometer. Remove trout skin before eating and serve with roasted vegetables.
BONUS:
Watch our video on how to make this recipe and the Seafood Chowder at
www.unlockfood.ca/roastedtroutandchowder.
Nutrition Information per serving:
Calories: 223 kcal
Protein: 19 g
Fat: 7 g
Carbohydrate: 21 g
Fibre: 2 g
Sodium: 320 mg
Calcium: 95 mg
Iron: 1.5 mg
Last Update – March 26, 2024