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Dijon-Style Trout Fillets

1 Reviews
100% would make this recipe again

Preparation : 5 min Cooking : 15 min
300 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

2 trout fillets 360 g
2 tsp olive oil 10 mL
1/2 tbsp lemonjuice, freshly squeezed
1 tbsp whole-grain mustard 15 mL
1/2 clove garlic, finely chopped
salt [optional]
ground pepper to taste [optional]

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 215°C/425°F.
  2. Arrange the fillets on an oiled baking sheet or dish.
  3. In a small bowl, mix the all the ingredients, then spread the mixture on the fillets.
  4. Place in the middle of the oven and bake for about 15 min, or until the flesh detaches easily with a fork. Serve on the warmed plates.

Nutrition Facts Table

per 1 Serving (160g)

Amount

% Daily Value

Calories

300

Fat

16 g

24 %

Saturated 2.6 g
+ Trans 0 g

13 %

Cholesterol

100 mg

Sodium

200 mg

8 %

Carbohydrate

1 g

0 %

Fibre

0 g

1 %

Sugars

0 g

Protein

38 g

Vitamin A

3 %

Vitamin C

4 %

Calcium

8 %

Iron

20 %

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 :
Source of  :
Calcium, Folacin, Omega-3, Vitamin E, Zinc
Good source of  :
Copper, Iron, Magnesium, Vitamin B6
Excellent source of  :
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
Fruits 0
Vegetables 0
Meat and Alternatives 4 ½
Fats 3

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Members' Reviews

1 Reviews (1 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Fish | Main courses/Entrées | High Iron | High Vitamin D | Source of Omega-3 | Kosher | Diabetes-friendly | Halal