Curried Trout

Curried Trout

A very simple recipe: For good results, use only the freshest fish and a high quality curry.

2 servings
Preparation 5 min
Cooking 10 min

320 calories per serving 


Ingredients

2 trout fillets   360 g
2 tsp curry powder   6 g
1 tsp butter, unsalted   5 g
2 tsp olive oil   10 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Evenly coat the fillet(s) with the curry (slightly less on the skin side).
  2. Heat the butter and oil in a frying pan, taking care not to let them burn. When the pan is hot, add the fillet(s), skin side down.
  3. Sauté 4-5 min, then lower the heat, turn the fillet(s) and continue to cook 3-4 min until the flesh is tender and opaque. Check with a fork to see if it is cooked through.
  4. Peel and discard the skin off the top of the fillet(s). Add salt and pepper to taste then serve on the warmed plates.

Nutrition Facts Table

Nutrition Facts

per 1 serving (150g)

Amount

% DV*

* DV = Daily Value

Calories

320

Fat

17 g

26 %

Saturated 3.5 g
+ Trans 0.1 g

18 %

Cholesterol

110 mg

Sodium

95 mg

4 %

Carbohydrate

2 g

1 %

Fibre

1 g

4 %

Sugars

0 g

Protein

38 g

Vitamin A

4 %

Vitamin C

2 %

Calcium

8 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 0 serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Sugar
Low :
Sodium
Source of :
Calcium, Folacin, Omega-3, Vitamin K, Zinc
Good source of :
Copper, Magnesium, Vitamin B6, Vitamin E
Excellent source of :
Iron, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | High Iron | High Vitamin D | Kosher | Low Sodium | Source of Omega-3 | Sauté/Stir Fry

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