Louisiana Cajun Trout with Dill Dijonnaise, Healthy Bruschetta and Fried Mushrooms and Tomato

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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 416.7
  • Total Fat: 9.7 g
  • Cholesterol: 60.9 mg
  • Sodium: 1,245.2 mg
  • Total Carbs: 38.2 g
  • Dietary Fiber: 5.5 g
  • Protein: 35.9 g

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Louisiana's Best with an Italian Irish twist. Louisiana's Best with an Italian Irish twist.
Number of Servings: 2


    Louisiana Cajun Trout
    1 Fillet Stealhead Trout (9 oz), halved
    1 TBS Paprika
    1/2 TBS Cayenne Pepper
    1/2 TBS Onion Powder
    3 leaves Basil
    1/2 tsp Salt
    1/2 tsp Pepper
    1/8 tsp Thyme
    1/8 tsp Oregano

    Dill Dijonnaise
    1/3 cup Yogurt, Fat Free
    1 TBS Parsley, fresh
    2/3 TBS Dijon Mustard
    1 tsp Dill Weed, dried
    2/3 tsp lemon juice
    Salt and Pepper, to taste (optional)

    Healthy Bruschetta
    2 pieces of 45 Calorie Bread, toasted
    2 quarter-inch thick slices of Tomato (one taken from each of the middles of the fried tomatoes below)
    8 leaves of Basil
    2 TBS Mozzarella, shredded
    1/2 cup Balsamic Vinegar
    1 TBS Brown Sugar
    1 tsp Soy Sauce

    Fried Mushrooms and Tomato
    12 Mushrooms, medium, cleaned, halved
    2 large Tomatoes (with a quarter-inch thick slice cut out of each)
    Salt and Pepper, to taste


Louisiana Cajun Trout
Preheat oven to 350 F.
Lay down tin foil on a baking tray.
Mix paprika, cayenne, onion, basil, salt, pepper, thyme and oregano in a bowl.
Flip trout in bowl till each piece is coated in seasoning mix.
Place fish on tray and wrap in tin foil.
Poke a couple holes with a fork.
Bake in oven for 20 minutes (or until cooked through).
Perfectly cooked trout should flake easily and be pink and milky.

Dill Dijonnaise
Mix yogurt, parsley, Dijon, dill, lemon juice (and salt and pepper if desired) in a bowl; refrigerate until ready to serve.

Healthy Bruschetta
Mix Balsamic Vinegar, brown sugar and soy sauce in a small sauce pan, bring to a boil, turn down heat and simmer till thick (about 10 minutes), and then let cool.
This is your balsamic reduction sauce.
After toasting both pieces of bread, cut each into 4 squares.
Lay down a basil leaf on each square.
Quarter each tomato slice and place on piece on each basil leaf.
Evenly top each piece with mozzarella.
Evenly pour balsamic reduction onto squares when ready to serve.

Fried Mushrooms and Tomato
Spray pan with cooking spray and fry halved mushrooms and halved tomatoes with a bit of salt and pepper (optional).

Serving Size: makes 2 2-cup servings

Number of Servings: 2

Recipe submitted by SparkPeople user JADED_PEARL.

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