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Pan Roasted Trout with herbed sweet mustard

Pan Roasted Trout with herbed sweet mustard

This is a great recipe for a simple weeknight dinner or to impress a crowd. Trout is rich in omega fatty acids and a fantastic source of calcium and protein. Served with sweet potato mash and simple slaw, it is light, satisfying and totally healthy. 

Serves 4


  • 4 trout filets (4 oz each)
  • 4 Tbsp dijon mustard
  • 2 Tbsp honey
  • 2 cloves garlic, crushed
  • 1 tsp chopped thyme
  • 1 tsp lemon juice
  • salt & pepper
  • 1 Tbsp olive oil

Sweet Potato Mash

  • 3 large sweet potatoes
  • 1 Tsp olive oil, ghee or butter
  • 1/4 cup plain almond, rice or soy milk
  • salt and pepper
  • pinch freshly chopped thyme

Pre heat oven to 375 degrees.

Once preheated add the whole sweet potatoes and roast for 40 minutes.

Prepare trout by sprinkling with salt and pepper and coat in olive oil. In a small bowl, combine the mustard, honey, garlic, thyme and lemon juice. 

Once the potatoes have cooked through. Remove from the oven and carefully remove the flesh from the peel. Place in a bowl and begin mashing with a fork. Add the olive oil and milk and puree until smooth. Add salt and pepper to taste. Sprinkle with thyme.

Place the trout in a pan at medium heat. Allow to sear for 2-3 minutes (depending on the thickness of your filets. Flip the trout and spread the mustard mixture over the top of the trout. Reduce heat and cover for an additional 4 minutes or until cooked through. 

Serve with salad. 


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