Lunch: Cornmeal-Crusted Trout with Warm Tomato and Tarragon Salsa

Market tip: All rainbow trout sold in markets are sustainably farm-raised.

This recipe includes superfoods such as:

Lemon, Honey

Health benefits of Cornmeal-Crusted Trout with Warm Tomato and Tarragon Salsa

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1/2 cup all purpose flour
1/3 cup yellow cornmeal
1 tablespoon ancho chili powder*
1 teaspoon salt
4 12- to 14-ounce whole trout, boned, scaled, heads and tails intact
6 tablespoons olive oil
1/2 cup chopped red onion
4 garlic cloves, minced
2 teaspoons minced seeded serrano chili
1 1/2 pounds yellow or red tomatoes (preferably vine-ripened), seeded, cut into 1/2-inch pieces
3 tablespoons bottled clam juice
2 tablespoons fresh lemon juice
2 teaspoons honey
1 tablespoon chopped fresh tarragon
1/4 cup shelled pumpkin seeds (pepitas), lightly toasted

Instructions

Whisk flour, cornmeal, chili powder, and salt in 13x9x2-inch baking dish to blend. Pat trout dry with paper towels. Sprinkle trout cavities with salt and pepper. Coat trout with cornmeal mixture. Heat 2 tablespoons oil in each of 2 heavy large skillets over medium-high heat. Add 2 trout to each skillet and cook until trout are opaque in center and crisp on outside, about 4 minutes per side. Transfer trout to plates.
Wipe out 1 skillet, then heat remaining 2 tablespoons oil in skillet over medium-high heat. Add onion, garlic, and serrano chili. Sauté until onion is tender, about 2 minutes. Add tomatoes, clam juice, lemon juice, and honey. Cook just until liquids begin to simmer, about 2 minutes. Remove skillet from heat. Stir in tarragon. Season salsa to taste with salt and pepper.
Spoon salsa over trout. Sprinkle with pumpkin seeds and serve.
*Ancho chili powder is available in the spice section of most supermarkets.

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