Calorie-Wise: Quick Baked Trout with Minty Walnut Topping
Jewelled Cauliflower ‘Rice’
Cooking time
10 minutes
Servings
2/4
Calories
540 /serving
Let’s keep the cooking time and the total calories to a minimum. These fillets of pink trout are your ticket to a streamlined meal that’s brimming with flavours. The fish is baked to flaky tenderness under a topping of buttery walnuts, fresh mint and lemon juice for a wonderful contrast of textures. Our riced cauliflower makes a conveniently low-carb side, festooned with plump raisins, leafy greens and more nuts set off with hints of sumac.
We will send you:
- 2 Trout fillets (high-protein serving)
- 90g Baby greens (baby spinach or kale)
- 300g Cauliflower ‘rice’ (chopped cauliflower)
- 1 Bunch of mint
- 1 Lemon
- 25g Raisins
- 50g Chopped walnuts
- 10g Sumac & Garlic spices (dried vegetables, salt, spices, mustard, sugar, sunflower oil, lemon oil, sumac, garlic)
Contains: Milk, Mustard, Sulphites, Trout, Walnuts
You will need:
Small heatproof bowl
2 or 4 tbsp Butter
Sheet pan
Parchment paper
Salt & pepper (S&P)
Strainer
Large pan
Oil
Total Fat
32 g
Saturated Fat
10 g
Sodium
710 mg
Total Carb
25 g
Sugars
12 g
Protein
41 g
Fibre
7 g
Preparation
Mise en place
Preheat the oven to 450°F. In a small heatproof bowl, combine the raisins and 1 cup hot water (double for 4 portions). Set aside for 5 to 10 min. to rehydrate. Pick the mint leaves off the stems; finely chop the leaves. Halve the lemon; juice ½ and quarter the remaining ½.
Make the topping & bake the trout
Place 2 tbsp butter (double for 4 portions) in a small bowl to soften. Add ½ the walnuts, ½ the lemon juice and ½ the mint; stir well. Pat the trout* dry with paper towel; season with ½ the spices and S&P. Arrange on a lined sheet pan and spread with the topping. Bake, 6 to 10 min., until cooked through.
Make the jewelled cauliflower rice
Meanwhile, drain the rehydrated raisins. In a large pan, heat a drizzle of oil on medium-high. Add the cauliflower rice and sauté, 4 to 6 min., until beginning to soften; season with the remaining spices and S&P. Add the spinach and sauté, 2 to 3 min., until wilted. Add the rehydrated raisins and remaining walnuts; stir well.
Plate your dish
Divide the jewelled cauliflower rice between your plates. Top with the trout. Garnish with the remaining mint and the lemon wedges. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
