Baked Trout with Garlic and Lime  serves 4

Trout is high in vitamin D, which is essential for good bone health. Vitamin D has many functions -- for example, it ensures optimum absorption of calcium which helps to maximise the density of bones.

Ingredients

4 whole trout about 300g (11oz)each, cleaned and de-scaled

100g (4oz) soft butter

zest and juice of 2 limes

3 cloves garlic, crushed

4 tablespoons fresh parsley, chopped. Reserve stalks

Preparation

Preheat oven 200C/180 Fan/Gas 6

Mix together the butter, zest, garlic and parsley in a small bowl and season with salt and pepper.

Make three deep slashes on one side of the trout and push the flavoured butter into each incision. There will be too much butter, reserve for later.

Line a large roasting tin with foil and butter well. Arrange the trout cut side uppermost in the tin, making sure the foil is well buttered under the trout tails as they may stick.

Squeeze the lime juice and reserve. Cut the lime skins into slices and stuff into the cavity of the trout with the parsley stalks.

Slide into pre-heated oven for about 15 minutes. Check along the backbone of the fish to see when the fish is done. The flesh will turn opaque when done.

Remove the fish heads, then carefully lift the fish onto a warm serving dish. Tip the pan juices into a small saucepan and add the reserved lime juice and flavoured butter. Heat gently and season with salt and pepper if necessary.

Peel the skin and fins from the top side of the trout and pour over the sauce.