Trout with roasted vegetables and low bush cranberry relish
Estimated Nutrition (whole recipe, rough)
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Grape | 1/2 cup (76g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Maple Syrup | 1 tbsp (20ml) | 52 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Sage | 1 tsp ground (0.7g) | 2 |
| Trout | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 10 mL (2 tsp) Dijon mustard
- 30 mL (2 tbsp) maple syrup
- 2 mL (½ tsp) Worcestershire sauce
- 15 mL (1 tbsp) olive oil
- 5 mL (1 tsp) garlic powder
- 2 mL (½ tsp) dried thyme
- 4 fresh trout fillets (about 680 g/1 ½ lb)
- 3 potatoes, cut into thin wedges
- 500 mL (2 cups) broccoli florets
- 1 onion, diced
- 1 bell pepper, diced
- 250 mL (1 cup) low bush cranberries
- 125 mL (½ cup) water
- 15 mL (1 tbsp) white vinegar
- 1 mL (¼ tsp) ground sage
- 125 mL (½ cup) raisins, chopped
Directions
In a large bowl or shallow dish, whisk together mustard, maple syrup and Worcestershire sauce to make marinade. Add fish fillets and stir to coat evenly. Marinate for 2 hours in the refrigerator.
Preheat the oven to 375 °F (190 °C).
In a large bowl, whisk together oil, garlic powder, and thyme. Add potatoes, broccoli, onion, and bell pepper. Stir to coat.
Spread vegetable mixture on a parchment-lined or lightly greased baking sheet. Bake for 25 minutes, flipping vegetables halfway through cooking.
In a medium-sized pot, heat cranberries, water, vinegar and sage. Simmer mixture for 10 minutes. Add raisins and cook for 5 more minutes. Mash lightly with a potato masher or fork. Remove from heat.
Heat a lightly-oiled cast iron pan on low heat for 10 minutes. Raise heat to medium-high. Brown fish skin-side down for 4 minutes or until crispy. Turn fish over and cook for 2 to 4 minutes, depending on thickness. Use a digital food thermometer to check that fish has reached an internal temperature of 70 °C (158 °F).
Garnish fish with relish and serve with baked vegetables. Salt and pepper to taste.