Keto: Pan-Seared Trout with ‘Hollandaise’ Sauce
over Portobello Mushrooms & Shaved Brussels Sprouts
Cooking time
10 minutes
Servings
2/4
Calories
590 /serving
Who’s fishing for compliments this week? They’ll come your way for sure when this ketogenic fish dinner lands on the table. Delicate and pink, trout is tempting almost any way you choose to present it, so let’s settle on a simple season and sear approach. Sauté portobello mushrooms, onions and shavings of Brussels sprouts to just-soft. Then ladle out a quick-witted ‘hollandaise’ sauce (hint: mayo, Dijon, butter and cider vinegar) to stir up even more appreciation.
We will send you:
- 2 Trout fillets (high-protein serving)
- 200g Shaved Brussels sprouts
- 50g Sliced red onions
- 2 Portobello mushrooms
- 60ml Mayonnaise
- 15ml Apple cider vinegar
- 15ml Dijon mustard
- 8g Gentle Fennel spices (salt, black pepper, garlic, onion, fennel, herbs, paprika, sunflower oil, parsley)
Contains: Eggs, Milk, Mustard, Sulphites, Trout
You will need:
Large pan
Large pan (non-stick if possible)
Oil
2 or 4 tbsp Butter
Salt & pepper (S&P)
Microwave
Total Fat
44 g
Saturated Fat
11 g
Sodium
780 mg
Total Carb
16 g
Sugars
7 g
Protein
35 g
Fibre
6 g
Preparation
Sauté the vegetables
Cut the mushrooms into 1-inch pieces. In a large pan, heat a drizzle of oil on medium-high. Add the mushrooms and onions. Sauté, 2 to 3 min., until partially cooked. Add the Brussels sprouts, 2 tbsp water (double for 4 portions), ½ the spices and S&P. Sauté, 3 to 4 min., until the vegetables are slightly browned.
Make the ‘hollandaise’ sauce
Meanwhile, in a small bowl, microwave 2 tbsp butter (double for 4 portions), in 15 sec. increments, until melted. Add the mayo, mustard, vinegar, 1 tbsp water (double for 4 portions) and S&P; stir well.
Cook the trout
Pat the trout dry with paper towel; season with the remaining spices and S&P. In a second large pan (non-stick if possible), heat a drizzle of oil on medium. Add the trout* and cook, starting skin-sides down, 1 to 2 min. per side, or until cooked as desired.
Plate your dish
Divide the vegetables between your plates. Top with the trout. Serve the ‘hollandaise’ sauce on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
