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)

Method

  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 a 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 a 425° F (220° C) oven for about 8 minutes or until fish flakes when tested. Alternatively, heat a nonstick skillet over medium heat and pan fry 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.
  5. 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

This recipe is sourced from heartandstroke.ca

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