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  • Writer's pictureThe Ideal Team

Walnut Crusted Trout with Spinach and Pear Salad

As we close out our series for #VisionHealthMonth, we thought we would share a healthy, flavourful, and nutritious main dish that you can start making today! Packed with three key eye-healthy ingredients: trout, walnuts, and spinach! A nutrient-rich trio for getting in your omega-3 fatty acids and Vitamin C - perfect to help maintain your eye health.


Walnut Crusted Trout with Spinach and Pear Salad

The original Recipe can be found here.


Ingredients

  • 4 Rainbow Trout Fillets, with skin (4 oz/125 g each)

  • 2 tbsp (25 mL) Dijon mustard

  • 1 tbsp (15 mL) minced Red Onion

  • 1 clove Garlic, pressed

  • 1/4 tsp (1 mL) each, salt and coarse ground black pepper

  • 1/2 cup (125 mL) panko bread crumbs

  • 1/3 cup (75 mL) finely chopped walnuts

  • 2 tbsp (25 mL) chopped fresh Parsley

  • 1 tbsp (15 mL) vegetable oil


Spinach Pear Salad:

  • 3 tbsp (45 mL) extra-virgin olive oil

  • 2 tbsp (25mL) apple cider vinegar

  • 2 tsp (10 mL) Honey

  • 1 tsp (5 mL) Dijon mustard

  • 1/4 tsp (1 mL) each, salt and coarse ground black pepper

  • 5 cups (1.25 L) Spinach

  • 1/4 cup (50 mL) chopped Red Onion

  • 1 Pear, quartered lengthwise, cored and sliced crosswise

  • 2 tbsp (25 mL) dried cranberries (optional)



Instructions

  1. Place fillets, skin side down on a parchment-lined baking sheet. In a small bowl, combine mustard, onion, garlic, salt and pepper; spread the mixture evenly over each fillet.

  2. In a separate small bowl, combine bread crumbs, walnuts, parsley and oil. Lightly press over the mustard mixture. Bake in a 425°F (220°C) oven for 8 to 10 minutes, or until fish is opaque and flakes easily when tested with a fork.

  3. Meanwhile, in a large bowl, whisk together oil, vinegar, honey, mustard, salt and pepper. Add spinach, onion, pear and cranberries (if using); toss to coat.

  4. Slide a large spatula between skin and flesh and lift the trout, leaving the skin on parchment. Serve with salad.



 

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