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Hemp seed Crusted Trout

Makes 2 Servings

Macros: 323 Cal, Fat 15g, Carbs 3g, Fibre 1g, Protein 40g


1/4 cup Hemp Seeds

2 tsps Italian Seasoning

1 tsp Nutritional Yeast

1/4 tsp Sea Salt

2 Rainbow Trout Fillet

2 tbsps Dijon Mustard

1/2 Lemon (sliced into wedges)


  1. Preheat the oven to 400°F (204°C) and line a baking sheet with parchment paper.

  2. In a small mixing bowl combine the hemp seeds, Italian seasoning, nutritional yeast and salt.

  3. Place the trout fillets on the prepared baking sheet and pat dry with a paper towel. Smear the Dijon mustard evenly on to the top of the fillets.

  4. Spoon the hemp seed mixture on top of the mustard coating and press down with the back of the spoon to ensure the hemp seeds stick to the fish. Bake for about 9 minutes or until fish is cooked through and flakey.

  5. Serve with fresh lemon wedges and season with additional salt if needed. Enjoy!


Trout Fillets: One trout fillet is equal to 5.6 ounces or 160 grams.

Likes it Crispy: Turn the oven to broil for the last one to two minutes of cooking for an extra crispy coating.

No Rainbow Trout: Use salmon instead.

Leftovers: Store in the fridge up to two days.

Serve it With: A side of quinoa, rice or steamed vegetables.

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