Curried Trout

1 Reviews
100% would make this recipe again

A very simple recipe: For good results, use only the freshest fish and a high quality curry.

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Preparation : 5 min Cooking : 10 min
320 calories/serving

Ingredients

2 trout fillets 360 g
2 tsp curry powder 6 g
1 tbsp olive oil 15 mL
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Evenly coat the fillet(s) with the curry (slightly less on the skin side).
  2. Heat the oil in a frying pan. When the pan is hot, add the fillet(s), skin side down.
  3. Sauté 4-5 min, then lower the heat, turn the fillet(s) and continue to cook 3-4 min until the flesh is tender and opaque. Check with a fork to see if it is cooked through.
  4. Peel and discard the skin off the top of the fillet(s). Add salt and pepper to taste then serve on the warmed plates.

Nutrition Facts Table

per 1 serving (150 g)

Amount

% Daily Value

Calories

320

Fat

17 g

26 %

Saturated 2.8 g
+ Trans 0 g

14 %

Cholesterol

100 mg

Sodium

100 mg

4 %

Carbohydrate

2 g

1 %

Fibre

1 g

4 %

Sugars

0 g

Net Carbs

1 g

Protein

38 g

Vitamin A

3 %

Vitamin C

2 %

Calcium

8 %

Iron

26 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Meat and Alternatives 4 ½
Fats 3 ½
More info
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Reviews

1 Reviews (1 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

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