Dijon-Style Trout Fillets

Dijon-Style Trout Fillets

2 servings
Preparation 5 min
Cooking 15 min

300 calories per serving 


Ingredients

2 trout fillets   360 g
2 tsp olive oil   10 mL
1/2 tbsp lemonjuice, freshly squeezed   1/4 lemon
1 tbsp whole-grain mustard   15 mL
1/2 clove garlic, finely chopped    
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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

Nutrition Facts

per 1 serving (160g)

Amount

% DV*

* DV = Daily Value

Calories

300

Fat

16 g

24 %

Saturated 2.5 g
+ Trans 0 g

13 %

Cholesterol

105 mg

Sodium

200 mg

8 %

Carbohydrate

1 g

0 %

Fibre

0 g

1 %

Sugars

0 g

Protein

38 g

Vitamin A

2 %

Vitamin C

4 %

Calcium

8 %

Iron

20 %

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
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

More info


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

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