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Rainbow trout with ginger carrot and cucumber

Marinated vegetables are the perfect complement for a favourite fish.
Rainbow trout with ginger carrot and cucumber on a white plate
3 servings / 1 hr 20 min

Prep 10 min / Marinate 1 hr / Cook 10 min

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

Ingredients
  • 1 carrot, thinly sliced
  • 1 cup (250 mL) thinly sliced cucumber
  • 1/3 cup (75 mL) rice vinegar
  • 1 inch piece fresh ginger, thinly sliced
  • Pinch hot pepper flakes
  • 1 green onion, finely chopped
  • 1 tbsp (15 mL) sodium reduced soy sauce
  • 1 tsp (5 mL) sesame oil
  • 1 rainbow trout fillet (12 oz/360 g)
Directions
  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. 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. 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. Drain vegetables and serve over trout.

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

Nutritional info per serving (1 of 3)
  • Calories 185
  • Protein 23 g
  • Total Fat 8 g
    Saturated Fat 2 g
    Cholesterol 62 mg
  • Carbohydrates 5 g
    Fibre 1 g
    Total sugars 2 g
    Added sugars 0 g
  • Sodium 187 mg
  • Potassium 552 mg