Healthy Recipes: Honey Mustard Grilled Trout
Rainbow trout farmed in the U.S. is designated as a “Best Choice” by the sustainable seafood experts at Monterey Bay Seafood Watch, because it's farmed in an ecologically responsible way. Trout sold in U.S. markets is farm-raised, mostly in Idaho. A small amount of farmed trout is imported into the U.S., but is marketed as steelhead.
We often hear that fish farming is problematic for health and environmental reasons. Most farmed fish eat more protein than they end up providing to the people who eat them. Also, farmed fish can escape, spreading disease among their wild cousins. Farm waste also can pollute the environment. But trout are efficient at converting their feed into protein. And escape and pollution problems are generally well-controlled in the U.S., according to Seafood Watch.
Here is a tasty, light trout recipe perfect for the grill. Serve with a green salad and a chilled glass of your favorite white wine for an elegant summer meal.
- 1/4 cup reduced-fat mayonnaise
- 1 tablespoon cider vinegar
- 1 tablespoon prepared mustard
- 1 tablespoon honey
- 1/8 teaspoon cayenne pepper
- 4 large onions, cut in 1/2 inch slices
- 6 (6 ounce) fillets trout
Coat grill rack with nonstick cooking spray before starting the grill. In a bowl, combine the first five ingredients. Place onions cut side down on grill rack with sides touching. Arrange fillets on onion slices. Cover and grill over medium-hot heat for 5 minutes. Baste with mustard mixture. Cook 5-6 minutes longer or until fish flakes easily with a fork, basting frequently. Discard onion slices. 6 servings.
One trout fillet equals 295 calories, 15 g fat (2 g saturated fat), 100 mg cholesterol, 201 mg sodium, 4 g carbohydrate, trace fiber, 35 g protein. Diabetic Exchanges: 5 lean meat.
What is your favorite way to prepare trout?