Miso-Glazed Trout

Infused with a rich Asian flavour, trout contains a boatload of heart-chummy omega-3 fats. Wild salmon or arctic char would also work well. Try serving with soba noodles.

4 rainbow or steelhead trout filets
2 Tbsp (30 mL) rice vinegar
2 Tbsp (30 mL) white miso
1 Tbsp (15 mL) reduced-sodium soy sauce
1 Tbsp (15 mL) ginger, grated
2 tsp (10 mL) sesame oil
1/2 tsp (2 mL) red chili flakes
2 sheets nori, sliced into 1/2 in (1.25 cm) strips
Black sesame seeds (optional)

Preheat oven to 400 F (200 C).

Rinse trout filets and pat dry with paper towel. In bowl, whisk together rice vinegar, miso, soy sauce, ginger, sesame oil, and chili flakes.

Place trout on 4 pieces of parchment paper; brush with miso mixture, and top each with an equal amount of nori slices. Place fish packets on baking sheet and cook for 20 minutes. Let rest 5 minutes before opening and garnish with sesame seeds if desired.

Serves 4.

Each serving contains: 269 calories; 37 g protein; 12 g total fat (3g sat. fat, 0 g trans fat); 2 g carbohydrates; 0 g fibre; 350 mg sodium

source: "Packet Up", alive #342, April 2011