Grilled Trout in a Balsamic Reduction

21 Reviews
83% would make this recipe again

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Preparation : 5 min Cooking : 25 min
360 calories/serving

Ingredients

2 trout fillets 13 oz
1/4 cup balsamic vinegar 2.2 fl.oz
1 tbsp honey 0.8 oz
2 tsp canola oil 0.4 fl.oz
1 pinch salt [optional]
ground pepper to taste [optional]

Before you start

The trout can be cooked using either an outdoor grill or in a thick-bottom pan on the stovetop.

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

Method

  1. Pour the balsamic vinegar and honey into a small saucepan and bring to a boil. Cook over medium heat about 5 min until the volume is reduced by half and it reaches a syrupy consistency. Set aside.
  2. Lightly oil the trout fillet(s) on both sides. Heat a grooved, thick-bottom frying pan or a nonstick pan. When hot, add the trout, skin side down, and cook about 4 min until the edges become opaque and lighter coloured. Turn and cook an additional 4 min. Peel off the skin and add salt and pepper. Check with a fork to see if it is cooked through. Depending on its thickness, the trout is cooked in 8-10 min total. Alternatively, cook the fillets on a hot grill.
  3. Serve on the warmed plates. Drizzle with the balsamic syrup.

Observations

Any unused balsamic reduction can be stored a few months in the refrigerator for future use.

Nutrition Facts Table

per 1 serving (190 g)

Amount

% Daily Value

Calories

360

Fat

15 g

23 %

Saturated 2.3 g
+ Trans 0.1 g

12 %

Cholesterol

100 mg

Sodium

100 mg

4 %

Carbohydrate

14 g

5 %

Fibre

0 g

0 %

Sugars

14 g

Net Carbs

14 g

Protein

38 g

Vitamin A

3 %

Vitamin C

1 %

Calcium

8 %

Iron

21 %
More info

Claims

This recipe is :
Excellent source of  :
Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin D
Good source of  :
Copper, Iron, Magnesium, Vitamin B6
Source of  :
Calcium, Folacin, Omega-3, Vitamin E, 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
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

21 Reviews (20 with rating only) 83% would make this recipe again

My Notes

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  • 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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annelegacey
march 29, 2021 | I would make this recipe again

The balsamic & honey worked so well together - absolutely delicious.

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