Seed-encrusted trout

Name: Seed-encrusted trout
Prep time: 5 min
Total time: 5 min
Yield: 4
Ingredients: 2 trout fillets, at least 1 in thick; 2 tbsp Dijon mustard; 2 tsp finely grated fresh ginger; 2 tbsp ground flax seeds; 1 tbsp sesame seeds; 1 tbsp cumin seeds; 1 tsp fennel seeds

Prep Time5 min
Total Time5 min
Makes4 Servings

*PLUS Roasting Time: 8 minutes

By Chatelaine

George Whiteside

Ingredients

2 trout fillets, at least 1 in thick
2 tbsp Dijon mustard
2 tsp finely grated fresh ginger
2 tbsp ground flax seeds
1 tbsp sesame seeds
1 tbsp cumin seeds
1 tsp fennel seeds

Instructions

Preheat oven to 450F (230C). Line a baking sheet with foil. Place fillets skin-side down on foil. In a small bowl, stir Dijon with ginger and flax. Spread mixture over each fillet. Evenly sprinkle with sesame, cumin and fennel seeds. Bake in centre of preheated oven until a knife tip inserted into thickest part of fillets and held for 10 seconds feels warm, from 8 to 10 min. Great served with steamed bok choy.

Nutrition (per serving)

Calories 213, Protein 26g, Carbohydrates 3g, Fat 11g, Fibre 2g, Sodium 147mg.

FILED UNDER:

Dinner Healthy Recipes fish roast seafood

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