Healthy Recipes
Authored By:  Walnut Marketing Board
A delicious blend of flavors with visual appeal as well.
Diet Types: Dairy Free, Wheat Free
Ingredients:
  • 1 pound boneless trout, butterflied, heads and tails removed
  • 1 shallot, finely diced
  • 1/2 cup fresh orange juice
  • 2 tablespoons Mirin, or other sweet cooking wine
  • 2 teaspoons fennel seeds
  • 1/2 cup walnut pieces
  • 1/4 cup sugar
  • 1/4 teaspoon salt
  • 1/2 teaspoon five spice powder
  • 1 tablespoon egg white, lightly beaten
  • 1 teaspoon walnut oil
  • 2 oranges, peeled and sliced into 3/8" thick slices, reserving 4 for garnish
  • 1 large bulb fennel, very thinly sliced, plus a few feathery fronds for garnish
  • 2 bunches watercress, tough stems removed
  • Serves: 4
    Cooking Time: Over one hour
    Instructions:
    Coat a non-stick skillet with canola cooking spray. Saute trout over medium high heat, skin side down, until just golden and slightly crisp, about 4 minutes. Turn once and cook an additional 4 minutes. Place trout skin side down in a shallow dish and set aside.In a nonstick skillet, lightly saute shallots until just softened, but not browned. Combine shallots, orange juice, Mirin and fennel seeds and pour over trout. Cover and refrigerate for at least one hour or overnight.

    While trout is marinating, preheat oven to 250 degrees. In a small bowl combine walnuts with sugar, salt, five spice powder and egg white. Spread on a non-stick baking pan and bake until golden and most of the liquid is dried, stirring occasionally; about 45-60 minutes. Cool nuts to room temperature. Break apart nuts that may stick together. Remove trout from marinade. Remove and discard skin; separate to create 4 equal fillets. Set aside and allow to come to room temp. Reserve 2 Tbs of the marinade and combine with walnut oil to make salad dressing. In a large bowl, combine orange slices, fennel, watercress and dressing. Toss. Divide among 4 plates, top each with a trout fillet and sprinkle walnuts over all. Garnish with orange slices and fennel. Serve immediately.

    Contains 2.14g Omega-3s.


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    Nutrition Facts

    Serving Size: 1
    Servings per Recipe: 4
    Amount Per Serving 
    Calories 382
    Calories from Fat 157
     % Daily Value*
    Total Fat 17g27%
      Saturated Fat 3g14%
      Mono Fat 4g 
    Cholesterol 58mg19%
    Sodium 215mg9%
    Total Carbs 33g11%
      Dietary Fiber 4g18%
      Sugars 5g 
    Protein 25g 
    Iron9%
    Calcium17%
    Vitamin C74%
    Vitamin E6%
    Vitamin A15%
    Vitamin B-1270%
    Vitamin B-625%
    Pantothenic acid16%
    Niacin42%
    Riboflavin12%
    Thiamin27%
    Folate19%
    Selenium27%
    Manganese35%
    Copper20%
    Zinc7%
    Potassium25%
    Phosphorus33%
    Magnesium19%
    * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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