Wednesday, April 20, 2011

Recipe One: Baked Trout with Homemade Potato Chips

This is probably one of the easiest (and healthiest) meals to make at home.  I am going to break the recipe into two parts - the trout and the potato chips.  Nutrition information is provided for both parts, and is calculated per serving.

Kitchen gadgets you might find useful for this recipe:

Makes 3 servings

  • 1 lb. Steelhead trout
  • 1 tbsp. Olive oil
  • 2 tsp. Paprika
  • 1 tsp. Garlic powder
  • 1 tbsp. Lemon juice
  1. Preheat oven to 350º
  2. Place uncooked trout in a baking dish (I use aluminum foil to reduce mess later)
  3. Mix olive oil, paprika, garlic powder, and lemon juice in a small bowl
  4. Using a pastry brush (a spoon works too), evenly spread the seasoning mixture onto the fish
  5. Bake for 25-30 minutes, or until fish is cooked through
Nutrition Information:
  • 155 calories
  • 2g carbohydrates
    • 0g dietary fiber
    • 0g sugars
  • 8g fat
  • 19g protein
Trout is also rich in omega-3 fatty acids, an essential fat for humans linked to a reduction in cancer cases, cardiovascular disease, psychotic disorders, and an increase in immune function. 

Potato Chips
Makes 3 servings

Good-quality Red Potatoes will be firm, smooth-skinned and have bright-red coloring. They should have few eyes, and those few eyes should be shallow.

  • 3 Medium sized red potatoes
  • 2 tsp. salt
  • Olive Oil Spray
  1. Preheat oven to 350º
  2. Line a baking sheet with foil and spray lightly with olive oil spray
  3. Sprinkle 1 tsp. salt over the empty baking sheet
  4. Using a mandoline (knives also work, but cutting even slices is tricky), slice potatoes into 1/8" slices and place these onto the baking sheet
  5. Spray potatoes on sheet with olive oil spray and sprinkle with remaining 1 tsp. of salt
  6. Bake for about 45 minutes, or until potatoes start to crisp
Nutrition Information:
  • 267 calories
  • 59g carbohydrates
    • 5g dietary fiber
    • 4g sugars
  • 0g fat
  • 7g protein
Red potato tips and tricks:
  • Do not store potatoes in the refrigerator. Refrigeration converts the starch in potatoes to sugar which will cause the potato to darken when cooked.
  • Prolonged exposure to light causes greening and makes the potato taste bitter. Store potatoes in a dark place and peel or pare green area from the potato before using.
  • Red potatoes are a good source of vitamin C, vitamin B6, and potassium


  1. Will try this recipe in the near future!

  2. Brandon -

    It's not quite accurate to say that refrigeration converts starch to sugar. Actually, sucrose is converted to glucose and fructose by the action of invertase during refrigerated storage. Since glucose and fructose are reducing sugars, they speed Maillard browning.

    Potato chip manufacturers take this very seriously. They use potatoes specifically grown for low reducing sugar content, and they reject any shipment of potatoes found to have too high a reducing sugar value. The potatoes you can buy in the store are not the same and may have been stored cold for several months before you bought them. That's why it's so difficult to make potato chips at home that aren't overly brown (at least in my opinion).

    Thought you'd like to know that.