Sticky Sesame Trout – A nutrient-packed taste sensation

Nourish yourself to a lip-smackingly delicious dinner with this Sticky Sesame Trout recipe. It’s the ultimate flavour-packed trout recipe that will set your taste buds alive.

Trout is a semi-fatty fish really low in calories. Its lean meat has a good quantity of protein which contains all essential amino acids.  Trout is further low in saturated fat and contains high levels of omega-3 fatty acids. That’s why one of the benefits of enjoying trout is that it lowers your risk of a heart attack, stroke, obesity and hypertension.

Trout is also a powerful source of iodine, calcium, zinc, potassium, phosphorus, and magnesium. So much more reason to enjoy a good portion of this Sticky Sesame Trout!

This recipe is so quick and easy to prepare. You can have the trout ready in just 15 minutes. The sticky sauce with sesame seeds will make you fall in love with this recipe. Prepare it with a side of steamed veggies for a balanced nutritious meal.

Sticky Sesame Trout Recipe

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Recipe by DNAfit Course: MainDifficulty: Easy

Servings

1

serving

Prep time

5

minutes

Cooking time

10

minutes

Calories

221

kcal

Total time

15

minutes

Ingredients

• 120 g 120 trout, raw

• 1 tablespoon 1 soy sauce, reduced sodium

• 1 tablespoon 1 lemon juice

• 1 teaspoon 1 honey

• 1 teaspoon 1 olive oil

• ½ teaspoon ½ fresh ginger, grated

• 1 clove 1 garlic, crushed

• 1 teaspoon 1 sesame seeds

Method

• In a small bowl, mix together the soy sauce, lemon juice, honey, ginger and garlic. Set aside.
• Place a small frying pan over medium heat and add the oil. Add the trout (skin down) and fry for about 5 minutes.
• Add the sauce to the pan and turn the trout over to coat thoroughly. Put a lid on the pan and cook for another 3 – 5 minutes until cooked to your liking.
• Serve the trout skin side down, sprinkled with sesame seeds, and a side of steamed vegetables.

Notes

• Nutritional Information (per serving, without vegetables):
  Energy: 924 kJ (221 calories)
  Carbohydrates: 8g
  Fibre: 0g
  Protein: 26g
  Fat: 9g

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