Mouth-watering Asian flavours spring to life in this super-healthy and low-fat crumbed trout main with nori strips and wasabi noodles.
Ingredients
- 1 15g pkt sesame seeds
- Pinch of salt
- 275g piece rainbow trout fillet, cut crossways into 8 pieces
- 4 green shallots, trimmed, with pale section and 10cm of green section cut into 8cm lengths
- 1 tablespoon white vinegar
- 3 teaspoons wasabi paste
- 3 teaspoons soy sauce
- 2 teaspoons vegetable oil
- 2 400g pkts udon noodles (Asia at home brand)
- 2 (about 350g) carrots, cut into fine sticks
- 1 sheet nori, halved, cut into thin strips crossways
Method
- Step 1Preheat oven to 220°C. Line a baking tray with non-stick baking paper.
- Step 2Combine sesame seeds and salt in a shallow bowl. Press each piece of trout into seed mixture until well coated. Place on lined tray and set aside.
- Step 3Cut green shallot lengths into fine shreds lengthways and reserve about 16 pieces of shredded green section.
- Step 4Combine the vinegar, wasabi, soy sauce and vegetable oil in a small bowl. Place the trout in preheated oven for 6-7 minutes or until the seeds begin to turn light golden and the trout flakes when tested with a fork.
- Step 5Meanwhile, place noodles and carrot sticks in separate heatproof bowls. Cover with boiling water, set aside for 2 minutes. Use 2 forks to gently separate noodles. Drain each well and place in a bowl. Add wasabi mixture and green shallots. Toss gently to combine.
- Step 6Divide noodle mixture among plates and top with trout pieces. Sprinkle with nori strips and reserved green shallots.
- High protein
- Low carb
- Low kilojoule
- Low sugar
- Lower gi
Nutrition
774 kj
Energy
10g
Fat Total
2g
Saturated Fat
4g
Fibre
16g
Protein
41mg
Cholesterol
412.45mg
Sodium
5g
Carbs (sugar)
5g
Carbs (total)
All nutrition values are per serve
Notes
Note: Nori sheets are available from most supermarkets and Asian grocery stores.
- Author: Jan Purser
- Image credit: John Paul Urizar
- Publication: Australian Good Taste
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