Steamed Trout Fillets

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This recipe comes from the book "Cuisiner pour vaincre la douleur et l'inflammation chronique", de Jacqueline Lagacé, Ph.D., Éditions FIDES, 2011

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Ingredients

1 1/2 cup creamy soy preparation for cooking 375 mL
1 tsp lemon juice, freshly squeezed 1/4 lemon
1/4 red onions, finely chopped 40 g
2 tbsp chives, fresh, finely chopped 6 g
1 tsp fresh dill, finely chopped 0.4 g
4 trout fillets 700 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Place the cream or yogurt, lemon juice, onion and fine herbs in a bowl and mix well.
  2. Pour water into the steam cooker.
  3. As soon as steam appears, turn the cooker off for a moment, place the trout fillets side by side in the upper part of the steam cooker and turn it on again.
  4. Add salt and pepper and coat with cream sauce.
  5. Cook for about 13 minutes until the flesh turns opaque.

Nutrition Facts Table

per 1 serving (250 g)

Amount

% Daily Value

Calories

460

Fat

28 g

43 %

Saturated 4 g
+ Trans 0 g

20 %

Cholesterol

100 mg

Sodium

160 mg

7 %

Carbohydrate

7 g

2 %

Fibre

0 g

1 %

Sugars

7 g

Net Carbs

7 g

Protein

44 g

Vitamin A

3 %

Vitamin C

5 %

Calcium

7 %

Iron

20 %
More info

Claims

This recipe is :
Free  :
Added Sugar
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, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Fruits 0
Vegetables 0
Meat and Alternatives 4 ½
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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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

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