Friday, June 21, 2013

Recipe Redux -- Sowing Seasonal Seeds

The Recipe Redux theme this month was "Sowing Seasonal Seeds".  As we all know seeds are not fat free so, I don't use them often.  I honestly wracked my brain trying to figure out what I could make using seeds.  Then I realized something...MUSTARD is a seed!  Did you know that??  Many other spices are seeds too but, mustard is the one I chose for today's recipe.  

I love fish.  I could never be a vegetarian due to my extreme love of seafood.  Steelhead trout and salmon are the only 2 type of fish {that are not of the "stick" variety} we can get Sunny to eat.  She only eats it because it's pink. 

Mustard Topped Stealhead Trout
Adapted from Olga's Flavor Factory

Calories: 230
Fat: 10.2 g
Protein: 30.8g
Carbs: 1.7g

3 T + 2 tsp Dijon mustard (I used Publix brand with horseradish)
2 T sugar free syrup
1 T rice vinegar
1 T lemon juice
1 T horseradish or a few shakes of hot sauce (both optional)

1 lb Steelhead Trout


  1. Mix all the ingredients in a bowl except for the trout
  2. Heat broiler on high.  Line a pan with tin foil and spray with pan spray
  3. Lay trout skin side down and broil for 5 minutes
  4. Slather mustard on the trout and broil for another 8-9 minutes.

I have two suggestions for this dish.  The first one is that if you like spicy mustard then make sure to add hot sauce or horseradish.  The mustard gets very muted when it's cooked.  The other problem was that the fish skin doesn't get crispy like I like it.  I would suggest getting skinless fish if you don't like limp skin or, you could try cooking it for the first 5 minutes skin side up then flip it when you put the mustard sauce on it.

Do your kids like fish?  What kinds will/won't they eat?

1 comment:

  1. I love fish and I love mustard. Great combo :)