Recette
Nutrition facts
per 1 serving
Amount % DV*
Calories 350
Fat 17 g 11 %
Saturated 3.5 g
+ Trans 0 g
18 %
Polyunsaturated 5 g
Omega-3 2 g
Omega-6 3.5 g
 
Monounsaturated 7 g
Cholesterol 105 mg
Sodium 65 mg 3 %
Carbohydrates 10 g 3 %
  Fibres 2 g 8 %
  Sugars 7 g
Protein 38 g
Vitamin A 6 %
Vitamin C 10 %
Calcium 10 %
Iron 15 %
* DV = daily value

Spicy pecan-crusted maple trout

Time required: Less than 30 minutes
Yield : 4 servings Prep Time: 5 minutes
Level : Easy Cook Time: 10 minutes

INGREDIENTS

  • 2 trout fillets, about 350 g (12 oz.) each
  • 30 mL (2 tbsp.) maple syrup
  • Salt and pepper, to taste 15 mL (1 tbsp.) mustard seeds
  • 15 mL (1 tbsp.) coriander seeds
  • 5 mL (1 tsp.) fennel seeds
  • 80 mL (1/3 cup) finely chopped pecans

PREPARATION

  • Preheat oven to 230°C (450°F).
  • Cut trout fillets into sticks.
  • Brush fish sticks with maple syrup. Season with salt and pepper to taste. Set aside.
  • Mix spices and coarsely grind with a mortar and pestle or in a coffee grinder. Add pecans.
  • Coat each fish stick with spicy pecan mixture.
  • Place fish on a baking sheet and bake in the oven for about 10 minutes, depending on the thickness of sticks (or until fish is opaque).
  • Place fish sticks on a green salad with strips of sweet pepper and green onions.

This recipe was developed and tested by the Rachelle-Béry team of nutritionists.