Orange Glazed Trout with Capers

This entry was posted on November 18, 2013 by Jay Bonaretti.

QUICK FACTS

PREPARATION TIME

5 min (for 3 serves)

COOKING TIME

10 min (for 3 serves)

DINNER

Fish

SUMMARY

A great tasting dinner recipe that only takes 15 minutes to prepare! Trout fillets, oranges and capers are the main ingredients in this heart healthy recipe. Only 173 kcalories per serve, a low-calorie dish you and your loved ones will surely enjoy!

INGREDIENTS

200 g

Trout Fillet, skin attached

0.67 medium (87 g)

Orange, unpeeled

0.67 tablespoon (10 g)

Capers

3 g

Parsley, chopped

1 g

Sea Salt

1 g

Black Pepper, ground

13 g

Onion, diced

13 g

Red Capsicum, diced

7 g

Canola Oil

3 g

Butter, reduced-fat

METHOD

1. Squeeze juice of one orange. Set juice aside.

2. Score 2 crosswise slits (skin deep only) into each trout fillet using a very sharp knife. Turn the fillets over and season the flesh with salt and pepper.

3. Heat oil in a large nonstick skillet over medium-high heat. Place the fillets, skin side up, and cook until golden brown -- about 3-5 minutes.

4. Flip and continue to cook until cooked through and the skin begins to crisp around the edges -- about 3 more minutes.

5. Transfer the fillets to a serving dish and keep warm.

6. Add butter to the hot skillet and cook until just brown.

7. Immediately stir in the onion, capsicum, orange juice, parsley and capers. Remove from heat.

7. Pour the sauce over the fillets and serve immediately.

NUTRITIONAL PANEL

Per Serve

Energy:

724.1 kJ (173.1 kcal)

Protein:

20.2 g

Total Fat:

7.9 g

-Saturated:

1.6 g

-Mono-Unsaturated:

3.4 g

-Poly-Unsaturated:

2.4 g

Total Carbs:

4.5 g

-Complex Carbs:

0.0 g

-Sugar:

4.5 g

Fibre:

1.4 g

Water:

132.6 mL

Alcohol:

0.0 g

Cholesterol:

57.2 mg

This entry was posted in Dinners, Recipes, Seafood and tagged Trout, Orange Glazed Trout with Capers Recipe, Fish, Dinner on November 18, 2013 by Jay Bonaretti. ← Previous Post Next Post →