How to Make Mediterranean Baked Trout: Cardiac College

How to Make Mediterranean Baked Trout: Cardiac College


Today we’re going to discuss the health
benefits of a Mediterranean diet as we prepare some dishes that are well known to the region.
But, before we do, I want to share some exciting research that supports eating this way. Studies
show that following a Mediterranean style of eating can reduce risk factors linked to
your heart such as, high blood pressure, Type 2 diabetes, and metabolic syndrome by 30%.
And, if you are someone living with Type 2 diabetes or heart disease, this way of eating
has been shown to lower your risk of dying from cardiovascular causes by 70%! That’s
amazing! So, what is a Mediterranean diet? The key principles of a Mediterranean diet
include. Olive oil as the main source of fat, plenty of vegetables, salads, and fruit, more
legumes, beans, chickpeas and lentils, nuts and seeds, whole grains, fish, poultry, meat
and dairy, wine is also included with meals in moderation. Today, we’re going to make
a few dishes that are well known to the Mediterranean region to show how you can put all these aspects
of the diet together. As our main entrée today we’re going to make a delicious baked
trout served on a bed of long grain brown rice. The rice we’re using a beautiful basmati
rice long grain. One of the tricks with rice is to rinse it with cold water, we are going
to use two teaspoons of extra virgin olive oil, brown it up a bit. Then we’re going
to put in the water and let it boil. Perfect, so long grain brown rice is considered a whole
grain, which is again part of a heart healthy diet. And also in line with a Mediterranean
diet. And so it’s unique and offers these health benefits because its low on the glycemic
index which means it takes a longer time to break down and convert into energy or glucose
in our system. So that’s what we’re cooking today. So we’re going to brown the rice
for a few minutes in extra virgin olive oil, you can hear it sizzling in there. And the
last thing to add, water, stir it up and we’re going to let it cook away. The main event
is our beautiful whole trout. So to make the marinade for this trout, very very simple.
Some extra virgin olive oil, pretty much our standard. Yes it is and again this is the
oil that’s used most often in a Mediterranean diet. Lemon juice, there again, I chopped
up the fresh garlic, you could by at the store, already minced garlic. And then you’re going
to add greek oregano. Great aromas there David, thank you. So now that we got all the ingredients
in our marinade, from there we will marinade the trout. So one of the main benefits of
including a fatty fish like trout is that it gives us these omega 3 fats which are really
important fats to include as part of a heart healthy diet. Why are they important? They’re
really important because they may play a role in reducing levels of inflammation in our
system. That along with including an overall more plant based diet. Canadians on average
don’t get enough of omega 3 fats, so the recommendation is include a fatty fish whenever
possible at least 2-3 times a week. No that’s awesome in marinating this fish as you can
see I’ve been very very generous. But I also poured some of the marinade inside so
it will really get into the flesh of this trout. Just prior to putting it into the oven
squeeze some fresh lemon juice keeps it nice and tender and will really bring out the flavours
of the marinade that we used. So we are ready to go, ovens at 400 F and will go for about
35-40 minutes. Okey doke, the trout is ready. That looks great and smells incredible. So
here we go, it’s all yours thank you David! So here we have baked trout, remember, the
Mediterranean diet is more than just about the principles that are included in this diet.
It’s really about where and how we eat food, so sitting down at a meal, enjoying the meal,
taking your time without distraction. Making cooking and eating a way of life. Bon appetite!

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