Healthy Family Recipe: Trout, Red Cabbage and French Fries


While I’m in Spain, we adhere to the pure Mediterranean diet daily. Today we made something very simple, tasty and nutritious: trout, red cabbage and French fries.

All prepared with olive oil and accompanied by fresh French bread, right out of the oven.

The ingredients for a Mediterranean trout meal are easy to find:

1 trout (ours was a giant one, on the pink variety. It weighted 2 lb)
½ onion
1 Red cabbage
3 garlic cloves
2 medium size potatoes
Olive oil
Salt and pepper

The cabbage is easy to prepare. Cut it in small pieces and boil in abundant water. After about 30 minutes, drain the water and reserve. In a small sauce pan heat up 3 tablespoons of olive oil and add the garlic cloves, minced. When they start to turn brown, pour the olive oil and garlic over the red cabbage and it is done.

Add salt and pepper to the trout. In a small saucepan heat up 3 tablespoons of olive oil. Fry the onion, cut in small pieces and pour on to of the trout when it is still transparent. Place in the oven at 350 degrees for about 15 minutes.

These two ingredients of our meal alone contain all the qualities of a balanced meal. Trout is an oil-rich, fresh water fish that contains large amounts of Omega 3 fatty acids. A portion of trout provides about 1.8 grams of Omega 3, when the weekly recommendation is of 1.5 grams. Omega 3 fatty acids contribute to the healthy development of the brain and retina in children. Oil-rich fish are also beneficial for patients suffering from rheumatoid arthritis since they diminish the inflammation of the joints

Red cabbage is rich in calcium, iron, magnesium, selenium, riboflavin, vitamin B6, carotene and vitamin K. With only 50 calories per serving, including the olive oil added, one can easily afford to indulge in seconds.

French fries continue to get bad press and I hardly understand why. When they are made at home and fried with olive oil, they incorporate carbohydrates and fat, but it is the right kind of fat: from a vegetable source. It is a different story when you buy French fries at a fast food restaurant, where they utilize hydrogenated oils of poor quality; they add a more attractive good taste to the potatoes, but hydrogenated oils behave in the body as animal fats, that is, they contribute to an increase of cholesterol and hardening of the arteries.

The addition of French fries, in a small amount, makes the meal more filling without compromising quality.