Ontario Trout is very tasty and quick to prepare.  Make the sauce while the fish is baking in the oven. 

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Servings: 4

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Ingredients

  • 2  Ontario Rainbow Trout Fillets, with skin (8 oz/250 g each)
  • Sauce:                                            
  • 2 tbsp (25 mL)  butter            
  • 1 cup (250 mL) grated peeled Ontario Carrot
  • 1/4 cup (50 mL) coarsely chopped Ontario Onion
  • 2 tbsp (25 mL) all-purpose flour
  • 1 tsp (5 mL) salt
  • 1/2 tsp (2 mL) dried dillweed
  • 1/4 tsp (1 mL) pepper
  • 1-1/2 cups (375 mL) milk
  • 2 tbsp (25 mL) lemon juice

Instructions

Lay fish, skin side down, on foil-lined baking sheet.  Cover with another piece of foil; seal all edges tightly.  Bake in 425ºF (220ºC) oven for 15 minutes or until opaque and fish flakes easily when tested with fork, carefully unwrapping and allowing steam to escape.

Sauce:  In medium saucepan; melt butter over medium heat; add  carrot and onion and cook until tender, about 4 minutes.  Blend in flour, salt, dillweed and pepper.  Gradually stir in milk.  Cook, stirring, over medium heat until mixture comes to a boil and thickens. Stir in lemon juice.  Drain fish, cut each fillet in half and serve with sauce.

Nutritional information

1 Serving:

  • Protein: 30 grams
  • Fat: 16 grams
  • Carbohydrate: 12 grams
  • Calories: 318
  • Fibre: 1 gram
  • Sodium: 755 mg