Free Healthy Recipe - Crumbed Ocean Trout and Fennel

Dairy free, Low carbohydrate

I use the word crumbed loosely here - this recipe has a lovely crumbed topping.
If you have a loaf of sourdough, preferably wholegrain sourdough it's worth making more breadcrumbs than you need and freezing the excess to use at a later stage (see note on how to make breadcrumbs below).

Ingredients

2 tbsp olive oil

½ lemon juiced

4 fillets ocean trout

2 cloves garlic

2 tsp ground cumin

½ tsp paprika

2 tbsp Dijon mustard

4 tbsp flat leaf parsley

100 grams sourdough breadcrumbs, browned

2 bulbs fennel

Method

Preheat the oven to 180 degrees Celsius.
Pour 1tbs olive oil and lemon juice into the bottom of a baking dish and place the trout fillets into the dish. Brush the top of the fish with a little oil and season with a little cracked pepper.

Heat the remaining tablespoon of oil in a pan and saute the garlic for 2 - 3 minutes. Add the spices and cook for a further minute. Remove from the heat and stir through the Dijon, parsley and breadcrumbs. Spoon the mixture over the fish.
Cut the fennel into slivers and place around the fish.
Cover with foil and cook for 10 minutes. Remove the foil and cook for a further 5 - 10 minutes until the fish is cooked through and the crumbs are toasted brown.

Serve with steamed bok choy and snow peas.

Note: To make sourdough breadcrumbs, process 100g bread in the food processor until it turns into crumbs. In a large flat frying pan, dry fry them until they are an even golden colour.

Makes 4 servings

Prep Time:	10 mins
Cooking Time:	20 mins
Ready in:	30 mins
Suitable for:
Dinner

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Nutritional Information - Per Serve
Kj	1623 kj
Calories	388 kcal
Fat	16.4 g
Saturated Fat	2.9 g
Total Carbohydrate	21.3 g
Total Protein	35.8 g
Fibre	4.9 g

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