Healthy Living Magazine

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Dinner will be ready in less than 30 minutes. The bright pink fish is gorgeous mixed with mushrooms and spinach. Serve with garlic mashed potatoes.

Preparation Time: 5 minutes | Cooking Time: 10 minutes | Baking Time: 10 minutes | Serves: 4

4 Ontario Rainbow Trout Fillets (6 oz/175 g)
4 tsp (20 mL) grainy Dijon mustard
Pepper
2 oz (60 g) Ontario Prosciutto, finely chopped (about 2 slices or ¼ cup/50 mL)
1 tbsp (15 mL) olive oil
1 small Ontario Onion, finely chopped
3 cups (750 mL) finely chopped Ontario Button Mushrooms
2 cups (500 mL) Ontario Spinach, finely chopped
¼ cup (50 mL) grated Parmesan cheese

Preparation
Pat fillets dry with paper towel. Place skin-side down, on foil-lined rimmed baking sheet. Spread 1 tsp (5 mL) mustard on each fillet, season with pepper to taste. Set aside.In large frying pan, over medium-high heat sauté prosciutto until crisp; remove from pan and set aside. Add oil to pan; sauté onion and mushrooms over medium-high heat until tender, about 5 minutes. Add spinach; cook for 1 minute or until wilted. Divide among fillets, pressing lightly to keep in place; top each with 1 tbsp (15 mL) each Parmesan and prosciutto. Bake in 475°F (240°C) oven for 10 to 12 minutes or until fish is opaque and flakes easily when tested with fork.

Per Serving: 320  calories, 44 g protein, 13 g fat,  6 g carbohydrates, 2 g fibre

Photo and recipe courtesy of Foodland Ontario. For more info visit www.foodland.gov.on.ca.

 

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