Spice Encrusted Ocean Trout with Zucchini Salad
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Makes: 4 portions
Preparation Time: 35 mins
Cooking Time: 10 mins
Ingredients
4 x 180g ocean trout fillets
2 Tspn ground coriander
2 Tspn ground cumin
1 Tspn sweet paprika
1 Tspn fine sea salt
1 Tbsp extra virgin, cold pressed olive oil
1/2 cup yoghurt dressing
Leafy green salad
Zucchini Salad
2 organic zucchini, chopped into 1cm pieces
1/2 red Spanish onion (finely chopped)
2 vine-ripened, organic tomatoes, chopped into 1cm pieces
1 organic Lebanese cucumber, chopped into 1cm pieces
2 Tbsp fresh mint, chopped
2 Tbsp fresh parsley, chopped
2 Tbsp extra virgin, cold pressed olive oil
1 Tbsp lemon juice
Method
1. Combine ground coriander, cumin and paprika and salt and rub over each side of the fish.
2. Stand for about 1 hour for the flavour to imbue the fish.
3. Heat the olive oil in a large frying pan and cook the trout for about 5 minutes on each side (until it is just pink).
4. Add equal portions of the zucchini salad to each plate.
5. Top with the trout fillet and drizzle with the yoghurt dressing.
6. Serve garnished with a lemon wedge.
Method for Zucchini Salad
1. Combine all ingredients and season to taste.
2. Serve immediately.
The vegetables suggested in this recipe can always be substituted with other vegetables that are in season (such as spinach, eggplant, capsicum) - use your imagination and be creative.
This is a great heart healthy dish which looks very colourful and is very suitable to be served to the family or even at a dinner party. While this recipe is high in fat, it is from the "good fats", the heart healthy omega-3 essential fatty acids.
Nutrition Information (per serving)
| Amount | % Daily Value |
|
| Calories | 503 | 25.2% |
| Calories from fat | 239 | 47.5% |
| Total fat | 26.6 g | 41.1% |
| Saturated fat | 4.5 g | 22.2% |
| Cholesterol | 135 mg | 44.8% |
| Sodium | 629 mg | 26.2% |
| Carbohydrate | 13.3 g | 5.9% |
| Dietary fibre | 3.0 g | 10.0% |
| Sugars | 7.5 g | n/a |
| Protein | 52.3 g | 34.9% |
