EatSmarter exclusive recipe

Marinated Troutwith Cucumber and Mango Salad

Marinated Trout - Marinated Trout - A fine entree for four or main course for two
236 kcal
Marinated Trout - A fine entree for four or main course for two

(0)

Difficulty:easy
Preparation:45 min
Ready in:375 min
Low-sugar
Vitamin-rich
Mineral-rich
High-protien
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1 serving contains (Percentage of daily recommendation)
Calories236 kcal(12%)
Protein26 g(52%)
Fat10 g(13%)
Carbohydrates9 g(3%)
Added Sugar3 g(3%)
Roughage2 g(7%)

Recipe Development: EAT SMARTER

Ingredients

For servings

2Steelhead trout fillet (or other trout, with skin, each about 300 grams)
1 teaspoonCoriander seeds
5black Peppercorns
1Limes
4 teaspoonsSalt (25 grams)
1 tablespoonSugar (15 grams)
1 tablespoonHoney
3 tablespoonsCanola oil
1 bunchDill
1Mini cucumber
1small Mango (about 200 grams)
1Red onion
Tabasco sauce (to taste)
Pepper
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Kitchen Utensils

1 Casserole dish, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Mandoline, 1 Mortar, 1 Plastic wrap, 1 Tweezers

Directions

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1 With tweezers, remove any small bones from the fish fillets.
2 Rinse fish with cold water and pat dry. Place skin side down in a shallow baking dish.
3 Coarsely crush coriander seeds and peppercorns in a mortar (or use a mini chopper).
4 Squeeze juice from lime. Mix 3 tablespoons of lime juice with  crushed spices, salt, sugar, honey and 1 tablespoon oil in a bowl. Evenly sprinkle lime mixture on the fish fillets.
5 Rinse dill, shake dry, pluck fronds and coarsely chop. Sprinkle dill over the fillets. Cover with plastic wrap and refrigerate for 6 hours.
6 About 30 minutes before serving, rinse cucumber and wipe dry. Trim ends, halve cucumber lengthwise and remove the seeds with a spoon.
7 Cut cucumber into small cubes.
8 Peel mango, remove pit and cut into small dice. Peel onion and cut into very thin rings. Mix mango and onion with remaining oil and lime juice and 2-3dashes of Tabasco (or to taste). Season with salt and pepper.
9 Remove dill from marinated fish.
10 Cut fish into thin slices and serve with the salad.
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