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Spice Encrusted Ocean Trout with Zucchini Salad

Recipe posted on: 21 January 2015

Spice Encrusted Ocean Trout with Zucchini Salad

Recipe information

Serves: 4
Prep time: 35 minutes
Cook time: 10 minutes

Recipe nutrition

Calories: 503
Carbs: 13.3 grams
Protein: 52.3 grams
Fat: 26.6 grams

This is a great heart healthy dish which looks very colourful and is very suitable to be served to the family or even at a dinner party. While this recipe is high in fat, it is from the "good fats", the heart healthy omega-3 essential fatty acids.


  • 4 x 180g ocean trout fillets
  • 2 Tspn ground coriander
  • 2 Tspn ground cumin
  • 1 Tspn sweet paprika
  • 1 Tspn fine sea salt
  • 1 Tbsp extra virgin, cold pressed olive oil
  • 1/2 cup yoghurt dressing
  • Leafy green salad

Ingredients - Zucchini Salad

  • 2 organic zucchini, chopped into 1cm pieces
  • 1/2 red Spanish onion (finely chopped)
  • 2 vine-ripened, organic tomatoes, chopped into 1cm pieces
  • 1 organic Lebanese cucumber, chopped into 1cm pieces
  • 2 Tbsp fresh mint, chopped
  • 2 Tbsp fresh parsley, chopped
  • 2 Tbsp extra virgin, cold pressed olive oil
  • 1 Tbsp lemon juice


  1. Combine ground coriander, cumin and paprika and salt and rub over each side of the fish.
  2. Stand for about 1 hour for the flavour to imbue the fish.

  3. Heat the olive oil in a large frying pan and cook the trout for about 5 minutes on each side (until it is just pink).
  4. Add equal portions of the zucchini salad to each plate.
  5. Top with the trout fillet and drizzle with the yoghurt dressing.
  6. Serve garnished with a lemon wedge.

Method - Zucchini Salad

  1. Combine all ingredients and season to taste.
  2. Serve immediately.

The vegetables suggested in this recipe can always be substituted with other vegetables that are in season (such as spinach, eggplant, capsicum) - use your imagination and be creative.

  Nutrition Information Amount % Daily
Calories 503 25.2%
Calories from fat 239 47.5%
Total fat 26.6 g 41.1%
Saturated fat 4.5 g 22.2%
Cholesterol 135 mg 44.8%
Sodium 629 mg 26.2%
Carbohydrate 13.3 g 5.9%
Dietary fibre 3.0 g 10.0%
Sugars 7.5 g n/a
Protein 52.3 g 34.9%
The % daily values are based on a diet of 2000 calories per day
These are approximate values.


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