Serves 4

Peppery watercress, sweet orange segments and spiced walnuts make the perfect bed for fresh trout which is marinated in the fridge for maximum flavour. If possible, have the fishmonger butterfly the trout for you.

Ingredients

• 2 trout, boned and butterflied (about 1/2 lb. (125 g) per trout)
• 1 shallot, finely diced
• 1/2 cup (125 mL) fresh orange juice
• 2 tbsp (25 mL) mirin or other sweet cooking wine
• 2 tsp (10 mL) fennel seeds
• 2/3 cup (150 mL) California walnut pieces
• 1/4 cup (50 mL) granulated sugar
• 1/4 tsp (1 mL) salt
• 1/2 tsp (2 mL) five-spice powder
• 1 tbsp (15 mL) lightly beaten egg white
• 2 oranges, peeled and thinly sliced, reserving 4 slices for garnish
• 1 1/2 cups (375 mL) thinly sliced fennel plus a few fronds for garnish
• 2 bunches fresh watercress, tough stems removed

Directions

1. Coat a non-stick skillet with canola cooking spray. Cook trout over medium-high heat, skin side down, until just golden and slightly crisp, about 4 minutes. Turn once and cook an additional 4 minutes. Place trout skin side down in a shallow dish and set aside.
2. In same pan, add another spray of canola oil and cook shallots until just softened but not browned, approximately 2 minutes. Combine shallots, orange juice, mirin and fennel seeds and pour over trout. Cover and refrigerate for at least one hour, or overnight.
3. While trout is marinating, preheat oven to 250 F (100 C). In a small bowl, combine walnuts with sugar, salt, five spice powder and egg white. Spread on a non-stick baking pan and bake until golden, stirring occasionally; about 45 to 60 minutes. Cool walnuts to room temperature. Break apart any walnuts that stick together.
4. Remove trout from marinade and reserve 2 tbsp (25 mL) of the marinade for the dressing. Remove and discard skin; separate to create 4 equal fillets. Bring to room temperature.
5. In a large bowl, combine orange slices, fennel, watercress and reserved marinade. Toss gently.
6. Divide mixture among 4 plates, top each with a trout fillet and sprinkle with walnuts. Garnish with reserved orange slices and fennel fronds and serve immediately.

Nutritional information per serving

• Calories: 330
• Protein: 20 g
• Fat: 17 g
  Saturates: 2 g
  Cholesterol: 43 mg
• Carbohydrate: 28 g
  Dietary Fibre: 5 g
• Sodium: 224 mg