Dijon-Style Trout Fillets

7 Reviews
100% would make this recipe again

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Preparation : 5 min Cooking : 15 min
300 calories/serving

Ingredients

2 trout fillets 360 g
2 tsp olive oil 10 mL
1/2 tbsp lemonjuice, freshly squeezed 1/4 lemon
1 tbsp whole-grain mustard 16 g
1/2 clove garlic, finely chopped
1 pinch salt [optional] 0.1 g
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. Arrange the fillets on an oiled baking sheet or dish.
  3. In a small bowl, mix the all the ingredients, then spread the mixture on the fillets.
  4. Place in the middle of the oven and bake for about 15 min, or until the flesh detaches easily with a fork. Serve on the warmed plates.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

300

Fat

16 g

24 %

Saturated 2.6 g
+ Trans 0 g

13 %

Cholesterol

100 mg

Sodium

200 mg

8 %

Carbohydrate

1 g

0 %

Fibre

0 g

1 %

Sugars

0 g

Net Carbs

1 g

Protein

38 g

Vitamin A

3 %

Vitamin C

4 %

Calcium

8 %

Iron

20 %
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 0
Meat and Alternatives 4 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

7 Reviews (6 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Fish | Main courses/Entrées | High Iron | High Vitamin D

Top Reviews

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alex.sarakbi
january 17, 2023 | I would make this recipe again

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