Cajun Breaded Rainbow Trout

Entrees, Foods that Fight Disease Sample Recipes.
In this recipe, Cajun rub is paired with trout, but it works well with just about any type of fish, including salmon, tilapia and sole. If you enjoy spicy food, increase the cayenne pepper to 1/4 teaspoon (1 ml).

Cajun Breaded Rainbow Trout


Quantity Ingredients
4 4 oz/120 g trout fillets
1 tsp canola oil
1/4 cup whole-wheat breadcrumbs
2 tbsp ground flaxseed
1 tsp chili powder
1/2 tsp garlic powder
1/2 tsp black pepper
1/8 tsp cayenne pepper


Preheat oven to 400 F (200 C).

Lighlt coat trout fillets with oil.

In a small bowl, combine breadcrumbs, flaxseed, chili powder, garlic powder, blck pepper, and cayenne pepper. Pat the breadcrumb mixture onto the fillets.

Place fillets on a backing sheet lightly coated with cooking spray. Bake for 8 to 10 minutes or until fish is cooked through and flakes easily when tested with a fork.

Serve 4.

Nutrition per fillet: 175 calories, 24 grams protein, 7 grams total fat (1 g saturated fat), 4 grams carbohydrate, 1 gram fibre, 65 milligrams cholesterol, 39 milligrams sodium.

Source: Foods that Fight Disease