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.
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
Miso-Glazed Trout
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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