Fresh Ontario farm raised trout is mild, delicious, quick to prepare and so good for you.  Enjoy this impressive meal with family or guests in under 30 minutes.

Baking Time: 8 to 10 minutes

Preparation Time:

Servings: 4

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Ingredients

  • 4 Ontario Rainbow Trout Fillets, with skin (4 oz/125 g each)
  • 2 tbsp (25 mL) Dijon mustard
  • 1 tbsp (15 mL) minced Ontario Red Onion
  • 1 clove Ontario Garlic, pressed
  • 1/4 tsp (1 mL) each, salt and coarse ground black pepper
  • 1/2 cup (125 mL) panko bread crumbs
  • 1/3 cup (75 mL) finely chopped walnuts
  • 2 tbsp (25 mL) chopped fresh Ontario Parsley
  • 1 tbsp (15 mL) vegetable oil

Spinach Pear Salad:

  • 3 tbsp (45 mL) extra-virgin olive oil
  • 2 tbsp (25mL) apple cider vinegar
  • 2 tsp (10 mL) Ontario Honey
  • 1 tsp (5 mL) Dijon mustard
  • 1/4 tsp (1 mL) each, salt and coarse ground black pepper
  • 5 cups (1.25 L) Ontario Spinach
  • 1/4 cup (50 mL) chopped Ontario Red Onion
  • 1 Ontario Pear, quartered lengthwise, cored and sliced crosswise
  • 2 tbsp (25 mL) dried cranberries or cherries (optional)

Instructions

Place fillets, skin side down on parchment lined baking sheet. In small bowl, combine mustard, onion, garlic, salt and pepper; spread mixture evenly over each fillet.

In separate small bowl, combine bread crumbs, walnuts, parsley and oil. Lightly press over mustard mixture. Bake in a 425°F (220°C) oven for 8 to 10 minutes, or until fish is opaque and flakes easily when tested with fork.

Spinach Pear Salad: Meanwhile, in large bowl, whisk together oil, vinegar, honey, mustard, salt and pepper. Add spinach, onion, pear and cranberries (if using); toss to coat.

Slide large spatula between skin and flesh and lift trout, leaving skin on parchment. Serve with salad.

Tips: Preheat your oven first, because this recipe comes together quickly. Ontario trout cooks to perfection quickly, so for moist and flaky trout bake just until opaque. Try the salad with an Ontario Apple instead of the pear.

Nutritional information

1 Serving:      

  • Protein: 30 grams
  • Fat: 25 grams
  • Carbohydrate: 25 grams
  • Calories: 440
  • Fibre: 4 grams
  • Sodium: 740 mg