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Fresh Trout With Florida Grapefruit Segments

Contributed by: News Canada

Weather the winter with heart-warming recipes

(NC) - One of the best things to look forward to in the cold winter months is to come home to a warm and comforting meal. But, some of the savoury and delicious "comfort" foods you crave this time of year may be high in sodium and sugar or loaded with calories. These types of food may contribute to severe health problems, not to mention depleting your energy levels. There are ways you can still enjoy the taste and warmth of comfort food with simple winter recipes that are good for your heart and that everyone will love.

Fresh Trout with Florida Grapefruit Segments
Try preparing a meal such as Fresh Trout with Florida Grapefruit Segments. Show your family just how much you love them by creating a home-made dish that offers excellent nutritional value.

"This recipe contains all the nutrients your family needs in one meal," says Lydia Knorr, MHSc., a registered dietitian with the Florida Department of Citrus. "The protein in trout is essential in body processes such as nutrient transport and muscle contractions and provides a source of energy, while Floridagrapefruit is an excellent source of vitamin C, potassium and fibre to make for a well-balanced and nutrient-rich meal."


  • 2 fresh trout fillets (about 1 lb/500 g total weight)
  • 3 cloves garlic, minced
  • 1 1/2 teaspoon (7 mL) chopped fresh thyme
  • 1/4 teaspoon (1 mL) freshly ground black pepper
  • 2 Florida ruby red grapefruit (about 2 lbs/1 kg)
  • 8 oz (250 g) fresh green beans


Place trout fillets onto parchment paper lined baking sheet. Sprinkle evenly with garlic, thyme and pepper.

Cut both ends off grapefruit. Using sawing motion, cut skin and white pith off and discard. Cut grapefruit between membranes into segments into large bowl. Squeeze remaining membrane of grapefruit over trout fillets.

Place trout in 425 F (220 C) oven for 10 minutes or until fish flakes easily with fork.

Meanwhile, in saucepan of boiling water, cook green beans for about 7 minutes or until tender crisp. Drain and add to grapefruit segments. Serve with trout.

Whether you're cooking for one, or for the entire family, grapefruit adds an extra flavour boost to meals without sacrificing nutritional content or taste. More delicious recipes to warm your heart this season are available online at



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