Trout Fillets with a Lemon-Marjoram Cream Sauce

Trout Fillets with a Lemon-Marjoram Cream Sauce

2 servings
Preparation 10 min
Cooking 10 min

420 calories per serving 


Ingredients

2 trout fillets   360 g
2 tsp olive oil   10 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    
1 shallots, finely chopped   40 g
1 tbsp marjoram, fresh, chopped   7 g
1/4 cup white wine   65 mL
1/4 cup cream 15%   65 mL
1/2 tbsp apple cider vinegar   8 mL
1 tbsp butter, unsalted   14 g
2 tsp lemon juice, freshly squeezed   1/4 lemon

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. Put the fillets on an oiled baking sheet, skin side down, and brush them lightly with oil. Add salt and pepper. (If having one large trout fillet, cut it into pieces of comparable size, as per the number of servings required). Place in the middle of the oven and bake for about 10 min for a 2-2,5 cm thick fillet. Since the cooking time depends on the fillet thickness and the actual temperature of the oven, it is important to check with a fork to see if the fish is cooked through.
  3. Meanwhile, finely chop the shallots and marjoram, then put them in a saucepan. Pour in the wine, cream, and vinegar, then bring to a boil. Continue to cook over high heat a few minutes, until the mixture is reduced by about half, stirring occasionally. Strain the sauce into another saucepan, pressing firmly on the solids to release as much liquid as possible.
  4. Set the saucepan over very low heat and whisk in the butter 1 piece at a time. Whisk in the lemon juice, then add salt and pepper to taste.
  5. Arrange the trout fillets onto the warmed serving plates. Spoon the sauce over the fish and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (210g)

Amount

% DV*

* DV = Daily Value

Calories

420

Fat

26 g

39 %

Saturated 9 g
+ Trans 0.3 g

46 %

Cholesterol

135 mg

Sodium

115 mg

5 %

Carbohydrate

7 g

2 %

Fibre

2 g

7 %

Sugars

0 g

Protein

39 g

Vitamin A

15 %

Vitamin C

10 %

Calcium

15 %

Iron

40 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ¼ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Free :
Sugar
Low :
Sodium
Source of :
Folacin, Omega-3, Vitamin C, Vitamin E
Good source of :
Calcium, Copper, Magnesium, Vitamin A, Vitamin B6, Zinc
Excellent source of :
Iron, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D, Vitamin K

More info


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

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