Mustard Trout Fillets

Mustard Trout Fillets

This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

4 servings
Preparation 10 min
Cooking 15 min

320 calories per serving 


Ingredients

2 tbsp mayonnaise   30 mL
2 tsp Dijon mustard   10 mL
1/4 tsp salt   1 g
1/4 tsp ground pepper   1 g
4 trout fillets, skin on   700 g
1 tbsp Italian parsley, fresh, chopped [optional]   5 g
1 lemons, cut into wedges [optional]   120 g

Method

  1. In a small bowl, mix the mayonnaise, mustard, salt and pepper.
  2. Pour water into the steam cooker.
  3. As soon as steam appears, turn the cooker off for a moment and place the trout fillets side by side in the upper part of the steam cooker.
  4. Add salt, pepper and spread the mayonnaise mixture evenly on the fillets.
  5. Cook for about 14 minutes until the trout flesh turns opaque and flakes easily with a fork. Sprinkle with parsley and serve with lemon wedges.

Nutrition Facts Table

Nutrition Facts

per 1 serving (150g)

Amount

% DV*

* DV = Daily Value

Calories

320

Fat

18 g

27 %

Saturated 3 g
+ Trans 0 g

15 %

Cholesterol

105 mg

Sodium

260 mg

11 %

Carbohydrate

1 g

0 %

Fibre

0 g

1 %

Sugars

0 g

Protein

38 g

Vitamin A

4 %

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

Free :
Sugar
Source of :
Calcium, Folacin, Omega-3, Omega-6, 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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