A quick marinade adds flavour to lean fish such as trout or whitefish. In this recipe, fish is marinated and served with seasoned vegetables and Indigenous-inspired low bush cranberry relish.
Prep Time: 3 hours
Cook Time: 30 minutes
Ingredients for fish
- 10 mL (2 tsp) Dijon mustard
- 30 mL (2 tbsp) maple syrup
- 2 mL (½ tsp) Worcestershire sauce
- 15 mL (1 tbsp) olive oil
- 5 mL (1 tsp) garlic powder
- 2 mL (½ tsp) dried thyme
- 4 fresh trout fillets (about 700 g)
- 3 potatoes, cut into thin wedges
- 500 mL (2 cups) broccoli
- 1 onion, diced
- 1 bell pepper, diced
Ingredients for relish
- 250 mL (1 cup) low bush cranberries
- 125 mL (½ cup) water
- 15 mL (1 tbsp) white vinegar
- 1 mL (¼ tsp) ground sage
- 125 mL (½ cup) raisins, chopped
- In a large bowl or shallow dish, whisk together the mustard, maple syrup and Worcestershire sauce to make the marinade. Add the fish fillets and stir to coat evenly. Marinate for 2 hours in the refrigerator.
- Preheat the oven to 375 °F (190 °C).
- In a large bowl, whisk together oil, garlic powder, and thyme. Add the potatoes, broccoli, onion, and bell pepper. Stir to coat.
- Spread the vegetable mixture on a parchment-lined or lightly greased baking sheet. Bake for 25 minutes, flipping vegetables halfway through cooking.
- In a medium-sized pot, heat the cranberries, water, vinegar and sage. Simmer the mixture for 10 minutes. Add the raisins and cook for 5 more minutes. Mash lightly with a potato masher or fork. Remove from heat.
- Heat a lightly-oiled cast iron pan on low heat for 10 minutes. Raise heat to medium-high. Brown fish skin-side down for 4 minutes or until crispy. Turn fish over and cook for 2 to 4 minutes, depending on thickness. Use a digital food thermometer to check that the fish has reached an internal temperature of 70 °C (158 °F).
- Garnish fish with relish and serve with baked vegetables. Salt and pepper to taste.
- If you don’t have white vinegar, try using red wine vinegar or apple cider vinegar.
- Store leftover fish for up to 2 days in the refrigerator.
- Remember, a little salt goes a long way. Taste the food before adding any salt.
Recipe developed by Indigenous Chef David Wolfman for PHAC and Health Canada. For more recipes by Chef Wolfman, see Nutrition North Canada.