My health priorities:

Pepper Crusted Rainbow Trout

Makes 4 servings

dietitians of canada

4 tbsp Coarsely ground black pepper 60 mL
¼ tsp Coarse sea salt 1 mL
4 Rainbow trout fillet (about 1 lb/ 500g) 4
1 tbsp Canola oil 15 mL
1 cup Dry white wine 250 mL
¼ cup Freshly squeezed lemon juice 60 mL
  • In a large shallow dish, combine pepper and salt; spread out over bottom of dish. Firmly press trout fillets, flesh side down, into pepper mixture, coating flesh completely (do not coat the skin side). Shake off excess and set aside on a clean plate. Discard any excess pepper mixture.
  • In a large skillet, heat oil over medium high heat until hot but not smoking. In batches, as necessary, place fillets, flesh side down in skillet. Cover and cook for 1 to 2 minutes or until fish is brown and crispy. Transfer fish to a plate. Repeat with the remaining fillets.
  • Return trout to pan, flesh side up. Reduce heat to medium low and add wine and lemon juice to the skillet. Cover and cook for 8 to 10 minutes or until flesh is opaque and flakes easily when tested with a fork. If pan begins to dry out, add 1 to 2 tsp (15 to 30 mL) water.

Nutrients per serving

Calories 217
Fat 9.2 g
Saturated Fat 1.9 g
Sodium 131 mg (5% DV)
Carbohydrate 6 g
Fibre 2 g (8% DV)
Protein 22 g
Iron 2.2 mg (16% DV)
Calcium 101 mg (9% DV)
Very high in: Vitamin D, vitamin B6 ,
vitamin B 12 and niacin
High in:
magnesium and thiamine
A source of: Omega 3 Fatty Acids

Diabetes Food Choice Values Per Serving:

3 Meat & Alternatives

© Simply Great Food. Dietitians of Canada. 2007. Published by Robert Rose Inc. All rights reserved. Permission to reprint in its entirety. For noncommercial use only.

This information is provided by Women’s College Hospital and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: Dec. 16, 2014

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