Curried Trout

46 Reviews
95% would make this recipe again

A very simple recipe: For good results, use only the freshest fish and a high quality curry.

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Preparation : 5 min Cooking : 10 min
320 calories/serving

Ingredients

2 trout fillets 360 g
2 tsp curry powder 6 g
1 tsp butter, unsalted 5 g
2 tsp olive oil 10 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Evenly coat the fillet(s) with the curry (slightly less on the skin side).
  2. Heat the butter and oil in a frying pan, taking care not to let them burn. When the pan is hot, add the fillet(s), skin side down.
  3. Sauté 4-5 min, then lower the heat, turn the fillet(s) and continue to cook 3-4 min until the flesh is tender and opaque. Check with a fork to see if it is cooked through.
  4. Peel and discard the skin off the top of the fillet(s). Add salt and pepper to taste then serve on the warmed plates.

Nutrition Facts Table

per 1 serving (150 g)

Amount

% Daily Value

Calories

320

Fat

17 g

26 %

Saturated 3.5 g
+ Trans 0.1 g

18 %

Cholesterol

110 mg

Sodium

100 mg

4 %

Carbohydrate

2 g

1 %

Fibre

1 g

4 %

Sugars

0 g

Net Carbs

1 g

Protein

38 g

Vitamin A

4 %

Vitamin C

2 %

Calcium

8 %

Iron

26 %
More info

Claims

This recipe is :
Free  :
Sugar
Excellent source of  :
Iron, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D
Good source of  :
Copper, Magnesium, Vitamin B6, Vitamin E
Source of  :
Calcium, Folacin, Omega-3, Vitamin K, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Meat and Alternatives 4 ½
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

46 Reviews (44 with rating only) 95% would make this recipe again
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My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

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Anonyme
october 20, 2021 | I would make this recipe again

This was very easy and delicious. I found that it was easier to apply the curry when mixed with a tiny bit of water in a bowl first. I didn’t even add salt and it was very flavorful, maybe because I used the brand Lalah’s curry powder. I also added a little fresh basil. I can only criticize the amount of butter and oil used. I think less would do fine.

Useful 6
Anonyme
october 20, 2021 | I would make this recipe again

Good! Depends on the flavor of the curry paste and the quality of fish. It was incredibly easy, though, so it might become a standby of mine. I might try the technique with other meats, too...

Useful 1

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