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Pan-seared Trout Fillets with Sesame, Soy and Ginger

2 servings


Dairy Free Dinner for Two

Nutritional Facts Per Serving

34.3 g
6.3 g
0.6 g
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Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 383
  • Fat 24 g
    • Saturated   3.9 g
    • + Trans 
  • Cholesterol 90 mg
  • Sodium   959 mg
  • Carbohydrate 6.3 g
    • Fibre   0.6 g
    • Sugars  
  • Protein 34.3 g
    • Vitamin A 12 %
    • Vitamin C 12 %
    • Calcium 12 %
    • Iron 9 %


Combine the ginger, sesame seeds, soy sauce, rice vinegar and sugar in a bowl, and then set aside. Heat the oil in a large non-skillet over medium-high heat. Season the trout with pepper. Place the fish in the skillet flesh-side down and cook 3-4 minutes. Carefully flip fish over and cook 3 minutes more. Transfer fish to 2 dinner plates, spoon over reserve soy sauce mixture, sprinkle with green onions, and serve.

Serving Suggestions

Serve the fish with steamed rice and the Organic Vegetable Stir Fry found in our website collection. To match the two serving yield in the trout recipe, divide the stir fry recipe in half before preparing.

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