Grilled Trout in a Balsamic Reduction

Grilled Trout in a Balsamic Reduction

2 servings
Preparation 5 min
Cooking 25 min

360 calories per serving 


Ingredients

2 trout fillets   360 g
1/4 cup balsamic vinegar   65 mL
1 tbsp honey   22 g
2 tsp canola oil   10 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

The trout can be cooked using either an outdoor grill or in a thick-bottom pan on the stovetop.

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

Method

  1. Pour the balsamic vinegar and honey into a small saucepan and bring to a boil. Cook over medium heat about 5 min until the volume is reduced by half and it reaches a syrupy consistency. Set aside.
  2. Lightly oil the trout fillet(s) on both sides. Heat a grooved, thick-bottom frying pan or a nonstick pan. When hot, add the trout, skin side down, and cook about 4 min until the edges become opaque and lighter coloured. Turn and cook an additional 4 min. Peel off the skin and add salt and pepper. Check with a fork to see if it is cooked through. Depending on its thickness, the trout is cooked in 8-10 min total. Alternatively, cook the fillets on a hot grill.
  3. Serve on the warmed plates. Drizzle with the balsamic syrup.

Remarks

Any unused balsamic reduction can be stored a few months in the refrigerator for future use.

Nutrition Facts Table

Nutrition Facts

per 1 serving (190g)

Amount

% DV*

* DV = Daily Value

Calories

360

Fat

15 g

23 %

Saturated 2.5 g
+ Trans 0.1 g

12 %

Cholesterol

105 mg

Sodium

105 mg

4 %

Carbohydrate

14 g

5 %

Fibre

0 g

0 %

Sugars

14 g

Protein

38 g

Vitamin A

2 %

Vitamin C

2 %

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

Low :
Sodium
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 | Low Sodium | Source of Omega-3 | Barbecue/Broil/Grill | Sauté/Stir Fry

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