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In India, raita (cucumber-yogurt dip) is used to cool the palate.  The spiciness of the trout can be controlled by the amount of cayenne pepper used.  Serve this dish with a side of Basmati rice.

Indian Spiced Trout with Cucumber Raita

Serves 4

Indian Spiced Trout with Cucumber Raita
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  • 2 Rainbow Trout Fillets (about 12 ozs/350g each), halved
  • 1 tsp (5 mL) each ground cumin, paprika and coriander seed
  • ½ tsp (2 mL) each turmeric, salt and black pepper
  • 1/8 tsp (.5 mL) cayenne pepper (or to taste)
  • 2 tbsp (25 mL) vegetable oil
  • 2 cloves garlic, minced
  • 1 tsp (5 mL) minced fresh ginger
  • Cucumber Raita
  • 1½ cups (375 mL) seeded, diced Cucumbers
  • 2 green onions, chopped
  • 2 tbsp (25 mL) chopped fresh mint
  • 2/3 cup (150 mL) plain Greek yogurt
  • 2 tbsp (25 mL) each lime juice and liquid honey
  • ½ tsp (2 mL) each ground cumin, coriander seed and salt


  1. Place trout pieces, skin side down, on lightly oiled baking pan in single layer.
  2. Combine 1 tsp (5 mL) each cumin, paprika and coriander seed, turmeric, salt, pepper and cayenne. Add oil, garlic and ginger to make a paste. Brush evenly over tops of fillets.
  3. In medium bowl, combine cucumber, green onions and mint. In separate bowl, combine remaining ingredients and toss with cucumber mixture. Chill until ready to serve.
  4. Broil trout for about 6 minutes or until fish flakes easily with a fork. Serve with raita.


Nutrients per serving (1/4 recipe): 408 calories, 19 g total fat, 668 mg sodium, 14 g carbohydrates, 2 g fibre, 44 g protein. Excellent source of thiamin and vitamin B12. Good source of folate, riboflavin and calcium.

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