Recipe

Glazed Trout with Roasted Vegetables

 

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Serves: 4 servings

Tips

  1. Acorn squash can be roasted whole to make preparation easier. Place whole squash in preheated oven at 400˚F (200°C) for 20-25 minutes or until squash can be gently squeezed.  Then slice open, remove seeds and peel. 

Ingredients

Olive oil

1 Tbsp (15 mL) 

Salt

1/4 tsp (1 mL)

Dried thyme

2 Tbsp (30 mL)

Red pepper

2 cups (500 mL)

Acorn squash, peeled and diced 

1/2 medium 

Red onion, sliced  

1 medium

Low sodium soy sauce 

1 Tbsp (15 mL) 

Honey

2 Tbsp (30 mL) 

Rice vinegar

1 tsp (5 mL) 

Low sodium vegetable stock 

1/2 Tbsp (7 mL) 

Rainbow trout fillets

12 oz (340 g) 

Directions

  1. Preheat oven to 400°F (200°C). Line baking sheet with parchment paper.
  2. In oven safe dish, toss olive oil, salt, thyme, red peppers, squash and red onions together. Bake for 25 minutes or until vegetables are tender.
  3. In a small bowl, whisk together soy sauce, honey and rice vinegar.
  4. Pour soy sauce mixture on baking tray with parchment paper. Place fish fillets skin side up on top of soy sauce mixture. Bake in oven for 15 minutes or until fish flakes when pressed.
  5. Remove trout skin before eating and serve with roasted vegetables.
     
Optional: Save 2 servings to make Seafood Chowder the next day.  

BONUS:
Watch our video on how to make this recipe and the Seafood Chowder at www.eatrightontario.ca/roastedtroutandchowder

Nutrition Information per serving: 

Calories: 223 kcal

Protein: 19 g

Fat: 7 g

Carbohydrate: 21 g

Fibre: 2 g

Sodium: 320 mg

Calcium: 95 mg

Iron: 1.5 mg

 


Last Update – September 27, 2017

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