Trout with Honey-Mustard Dill Sauce

How flippin’ awesome were the Olympic closing ceremonies last night? Holy Jessie J rocking her little nude bodysuit with odd metal blobs glued all over it. All the power to you sister.

I tried a new trout dish tonight for our Watching The Closing Ceremony Feast. Yes, we are eating in front of the television. We did it for the whole Olympics. If watching skinny people sprint like the dickens doesn’t help with portion control, then nothing will.

This recipe’s a keeper. It’s from Julie Daniluk‘s book, Meals That Heal Inflammation. Some of her recipes call for ingredients that I’d never have and wouldn’t even know where to buy, but most are easy to make. I love her approach to food; she gives health equal billing as taste when it comes to food. That’s all too rare, I think.

In any case, here you go — a great trout (or salmon or Arctic char) recipe that will take your bod one step closer to a Jessie J little nude bodysuit. I served this with a sweet pea mash and grilled asparagus. And bodysuit-unfriendly wine and chocolate.



  • 1 tsp unpasteurized liquid honey
  • 1 tbsp chopped fresh dill
  • 1 tbsp natural Dijon mustard
  • 1/2 cup chicken broth
  • 4 tbsp fresh lemon juice
  • 4 medium trout fillets
  • 4 tbsp extra-virgin olive oil
  • 3 cloves minced garlic

1. Whisk together honey, herbs, mustard, chicken broth and 2 tbsp of lemon juice. Set aside.

2. Preheat broiler on high. Place a cast iron skillet in oven for about 10 minutes to get it very hot. USE OVEN MITTS EVERY TIME YOU TOUCH IT FROM HERE ON! (I know caps are rude but I don’t want you to forget and burn yourself.)

3. While pan heats, marinate trout with 2 tbsp lemon juice, 2 tbsp olive oil  and salt.

4. USING YOUR OVEN MITTS, pull pan out from oven and place char on the pan. Return to broiler. The fish will cook very quickly on both sides so watch carefully. Daniluk says it finishes usually in about 7 minutes depending on thickness. That’s exactly how long mine took. The fish will flake easily when cooked and is best when still pink inside. Place fish on serving dish (USING YOUR OVEN MITTS IF NECESSARY) and set aside.

5. Using the same skillet, add remaining olive oil and garlic, and spritz with broth to ensure the oil doesn’t overheat. Saute the garlic until tender, about one minute. Add the served sauce and cook on medium until it reduces and thickens. Pour over the fish and serve.




3 thoughts on “Trout with Honey-Mustard Dill Sauce

  1. I’m getting the sense you may have forgotten to use your oven gloves once? Painfully enough, we just did exactly that last night — there’s some kind of mental block when you see a handle that would normally be cool. You just want to grab it. Ouch.