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

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Ingredients

2 tbsp mayonnaise 28 g
2 tsp Dijon mustard 10 g
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

per 1 serving (150 g)

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

Net Carbs

1 g

Protein

38 g

Vitamin A

3 %

Vitamin C

1 %

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 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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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

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