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Mustard Trout Fillets

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

Preparation : 10 min Cooking : 15 min
320 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

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 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

per 1 Serving (150g)

Amount

% Daily Value

Calories

320

Fat

18 g

27 %

Saturated 2.9 g
+ Trans 0 g

15 %

Cholesterol

110 mg

Sodium

260 mg

11 %

Carbohydrate

1 g

0 %

Fibre

0 g

1 %

Sugars

0 g

Protein

38 g

Vitamin A

3 %

Vitamin C

1 %

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, 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
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 ½

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This recipe is in the following categories

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