- March 11, 2015
- Posted by: Dr. Elise Cohen Ho
- Category: Main Dish
Dr. Hyman’s Blood Sugar Solution recipe for Grilled Trout with Cilantro Mint Chutney is a definitive crowd pleaser. With active cooking and prep time of only twenty minutes it is also a huge pleasure for the chef.
From: The Blood Sugar Solution Cookbook, by Mark Hyman, MD.
(Grilled Trout with Cilantro Mint Chutney recipe has been adjusted slightly for my family’s flavor desires)
- 1 1/2 Pounds Trout (may substitute Wild Salmon for even more heart benefits)*
- 1 Tablespoon Extra Virgin Olive Oil
- 1/4 t. Black Pepper
- 1 Pinch Sea Salt
- 2 Tablespoons Fresh Mint Leaves, chopped
- 1 Bunch Cilantro including stems, chopped
- 3 Tablespoons Extra Virgin Olive Oil
- 1 1/2 Tablespoons Garlic minced
- 1 Tablespoon Fresh Lemon or Lime Juice
- 2 Pinches Chili Pepper Flakes (optional)
- Season the fish with olive oil, salt, and pepper. Set aside for 10 minutes.
- Combine all chutney ingredients in a blender. Blend until smooth and fragrant. Set aside.
- Heat a griddle, grill, or grill pan on medium-‐high heat and place fish on grill, skin side down. Allow the fish to cook until skin is charred and fish is almost cooked through. For Salmon this will take about 15 minutes depending on the thickness of the salmon but for Trout it is much quicker.
- Turn the fish over and grill a few more minutes, until fish is fully cooked.
- Remove from heat and lay skin side up on a platter. Pull skin off the fish and flip back to serve.
- Spread chutney on top of fish. Serve with wedges of lemon or lime.
Nutritional analysis per serving: calories 479, carbohydrates 1.9 g, fiber 0.5 g, protein 38.1 g, fat 34.6 g, cholesterol 107 mg, sodium 226 mg, calcium 43 mg.
*Wild Salmon is a healthier choice than farmed or “Atlantic” salmon.
Wild salmon provides a stronger nutritional profile and provides a lower risk of contamination than farmed salmon which according to Salmon Aid “requires dumping antibiotics and unnatural food in our waterways.
If you enjoy eating fish than salmon is a great choice. Salmon is a source of heart healthy omega 3 fatty acids. Eating fish two to three times per week helps to heal inflammation improve skin health and help to balance your hormones. Salmon also supplies zinc, iron, niacin and vitamins B6 and B12. The selenium available in salmon is a mineral that can help your thyroid to work properly and is an antioxidant that destroys free radicals. Free radicals are harmful chemicals that your body produces in response to aging and environmental pollutants. The phosphorous in salmon works together with calcium to help develop and maintain strong teeth and bones. Salmon also provides potassium which helps with digestion, your skeletal strength and the beating of your heart.
I do encourage you to check with Monterey Bay Aquarium Seafood Watch before making your dinner choice. This informational site and app provides the most up to date information on all seafood choices.
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