banner
alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Miso-Glazed Trout

    Share

    Miso-Glazed Trout

    Infused with a rich Asian flavour, trout contains a boatload of heart-chummy omega-3 fats. Wild salmon or arctic char would also work well. Try serving with soba noodles.

    Advertisement

    4 rainbow or steelhead trout filets
    2 Tbsp (30 mL) rice vinegar
    2 Tbsp (30 mL) white miso
    1 Tbsp (15 mL) reduced-sodium soy sauce
    1 Tbsp (15 mL) ginger, grated
    2 tsp (10 mL) sesame oil
    1/2 tsp (2 mL) red chili flakes
    2 sheets nori, sliced into 1/2 in (1.25 cm) strips
    Black sesame seeds (optional)

    Preheat oven to 400 F (200 C).

    Rinse trout filets and pat dry with paper towel. In bowl, whisk together rice vinegar, miso, soy sauce, ginger, sesame oil, and chili flakes.

    Place trout on 4 pieces of parchment paper; brush with miso mixture, and top each with an equal amount of nori slices. Place fish packets on baking sheet and cook for 20 minutes. Let rest 5 minutes before opening and garnish with sesame seeds if desired.

    Serves 4.

    Each serving contains: 269 calories; 37 g protein; 12 g total fat (3g sat. fat, 0 g trans fat); 2 g carbohydrates; 0 g fibre; 350 mg sodium

    source: "Packet Up", alive #342, April 2011

    Advertisement

    Miso-Glazed Trout

    Directions

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Salmon Tacos with Red Cabbage and Orange Slaw with Lime Yogurt
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.