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Trout Fillets with a Lemon-Marjoram Cream Sauce

7 Reviews
86% would make this recipe again

Preparation : 10 min Cooking : 10 min
420 calories/serving
  • Very easy
  • Gluten Free
  • Nuts & Peanuts Free
  • Kosher
  • Diabetes-friendly

Ingredients

2 trout fillets 360 g
2 tsp olive oil 10 mL
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
salt [optional]
ground pepper to taste [optional]

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

per 1 Serving (210g)

Amount

% Daily Value

Calories

420

Fat

26 g

39 %

Saturated 9 g
+ Trans 0.3 g

46 %

Cholesterol

130 mg

Sodium

110 mg

5 %

Carbohydrate

7 g

2 %

Fibre

2 g

7 %

Sugars

0 g

Protein

39 g

Vitamin A

17 %

Vitamin C

11 %

Calcium

17 %

Iron

42 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¼ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¾ servings

Claims

This recipe is :
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
Free  :
Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables ½
Meat and Alternatives 4 ½
Fats 5

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Members' Reviews

7 Reviews (7 with rating only ) 86% would make this recipe again