Rainbow trout with ginger carrot and cucumber

Trout is delicate and easy to cook whether in the oven, in a skillet or on the grill. The choice is yours!

by Emily Richards PH Ec.
185 cal Serves 3
Prep time 0h 10m
Cook time 1h 50m
Total time 2h 0m
Rainbow trout with ginger carrot and cucumber on a white plate

Ingredients

Directions

  1. Step 1

    Stir together carrot, cucumber, vinegar, ginger and hot pepper flakes. Cover and refrigerate for at least 1 hour or up to 24 hours.

  2. Step 2

    Meanwhile, place trout fillet in foil lined baking sheet. Stir together green onion, soy sauce and sesame oil. Spread over top of trout and let stand for 10 minutes.

  3. Step 3

    Roast in 425° F (220° C) oven for about 8 minutes or until fish flakes when tested. Alternatively, heat a nonstick skillet over medium heat and panfry trout, skin side up for 2 minutes. Turn over and cook for about 3 minutes or until fish flakes when tested.

  4. Step 4

    Drain vegetables and serve over trout.

Tips

  • Grill variation: Place trout on greased medium grill and grill for about 6 minutes or until fish flakes when tested.

Nutritional information

Per serving (1 of 3)

Calories
185
Protein
23 g
Sodium
187 mg
Potassium
552 mg
Total fat
8 g
Saturated fat
2 g
Cholesterol
62 mg
Carbohydrates
5 g
Fibre
1 g
Sugars
2 g
Added sugars
0 g

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