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Curried Trout

45 Reviews
95% would make this recipe again

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

Preparation : 5 min Cooking : 10 min
320 calories/serving
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

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

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

per 1 Serving (150g)

Amount

% Daily Value

Calories

320

Fat

17 g

26 %

Saturated 3.5 g
+ Trans 0.1 g

18 %

Cholesterol

110 mg

Sodium

100 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

26 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 0 serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

This recipe is :
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
Free  :
Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Meat and Alternatives 4 ½
Fats 3 ½

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Members' Reviews

45 Reviews (43 with rating only ) 95% would make this recipe again
Sort By: Most Recent| Rating | Most Helpful
furiana
february 21, 2010 | I would make this recipe again

Good! Depends on the flavor of the curry paste and the quality of fish. It was incredibly easy, though, so it might become a standby of mine. I might try the technique with other meats, too...

Useful 1
patrickgale
february 22, 2009 | I would make this recipe again

This was very easy and delicious. I found that it was easier to apply the curry when mixed with a tiny bit of water in a bowl first. I didn??t even add salt and it was very flavorful, maybe because I used the brand Lalah??s curry powder. I also added a little fresh basil. I can only criticize the amount of butter and oil used. I think less would do fine.

Useful 6

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patrickgale
february 22, 2009 | I would make this recipe again

This was very easy and delicious. I found that it was easier to apply the curry when mixed with a tiny bit of water in a bowl first. I didn??t even add salt and it was very flavorful, maybe because I used the brand Lalah??s curry powder. I also added a little fresh basil. I can only criticize the amount of butter and oil used. I think less would do fine.

Useful 6
furiana
february 21, 2010 | I would make this recipe again

Good! Depends on the flavor of the curry paste and the quality of fish. It was incredibly easy, though, so it might become a standby of mine. I might try the technique with other meats, too...

Useful 1