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!
185 cal Serves 3
Prep time 0h 10m
Cook time 1h 50m
Total time 2h 0m
Step 1Stir together carrot, cucumber, vinegar, ginger and hot pepper flakes. Cover and refrigerate for at least 1 hour or up to 24 hours.
Step 2Meanwhile, 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.
Step 3Roast 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.
Step 4Drain 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.
Per serving (1 of 3)
- 23 g
- 187 mg
- 552 mg
- Total fat
- 8 g
- Saturated fat
- 2 g
- 62 mg
- 5 g
- 1 g
- 2 g
- Added sugars
- 0 g
Favourite recipesAll recipes
Desserts and baked goods
Oatmeal choco cranberry cookiesIn these cookies no egg or flour is used. These have a soft texture with an addictive taste.
Prep: 25 mins 73 cal Serves 12
Muesli muffins with almonds and cranberriesWhole grains, cranberries and almonds jack up the nutrient power in these muffins compared to common, cake-like ones.
Prep: 40 mins 240 cal Serves 12
Turkey burger casserole with parsnip and carrot fritesThis casserole gets its wow factor from carrot and parsnips cut into matchstick fries
Prep: 5 mins 240 cal Serves 6
Maple roasted vegetablesDelectable, healthy and so simple, this recipe lifts vegetables to a new level
Prep: 55 mins 160 cal Serves 10
Wild rice and apple stuffed acorn squashThe sweetness of apple complements the delicate flavours of squash, celery and thyme.
Prep: 20 mins 210 cal Serves 4
Soups and salads
Mediterranean tortellini pasta saladWatch the video below to learn how to make this kid-friendly dish
Prep: 37 mins 330 cal Serves 6