Seed-encrusted Trout

By krystallondon

Ingredients

• 2 trout fillets, at least 1 in. (2.5 cm) thick
• 2 tbsp (30 mL) Dijon mustard
• 2 tsp (10 mL) finely grated fresh ginger
• 2 tbsp (30 mL) ground flax seeds
• 1 tbsp (15 mL) each sesame and cumin seeds
• 1 tsp (5 mL) fennel seeds

Details

Servings 4

Preparation

Step 1

Preheat oven to 450F (230C). Line a baking sheet with foil. Place fillets skin-side down on foil. In a small bowl, stir Dijon with ginger and flax. Spread mixture over each fillet. Evenly sprinkle with sesame, cumin and fennel seeds. Bake in centre of preheated oven until a knife tip inserted into thickest part of fillets and held for 10 seconds feels warm, from 8 to 10 min. Great served with steamed bok choy.

Nutrients per serving
26 g protein
11 g fat
3 g carbohydrates
2 g fibre
147 mg sodium
213 calories