Pump up dinnertime with a protein-packed feast! Rainbow trout fillet infused with fresh dill and lemon, laid on a generous mound of green lentils brimming with spinach, garlic, and fresh parsley.
OMEGA-RICH RAINBOW TROUT
OMEGA-RICH RAINBOW TROUT
with fragrant green lentils & julienne beetroot
Hands on Time: 30 - 40 minutes
Overall Time: 35 - 45 minutes
Ingredients:
- Dill
- Fish
- Fresh Dill
- Fresh Parsley
- Garlic Clove
- Julienne Beetroot
- Le Puy Green Lentils
- Lemon
- Onion
- Rainbow Trout Fillet
- Rainbow Trout Fillets
- Spinach
- Vegetable Stock
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Paper Towel
COOK THE LENTILS
Boil the kettle. Dilute the stock with 350ml of boiling water. Place a pot over a medium heat with a drizzle of oil. When hot, fry the diced Onion for 1-2 minutes until soft and translucent, shifting occasionally. Add the grated garlic and fry for about a minute until fragrant. Add the rinsed green lentils, stir in the diluted stock, and bring to a simmer. Cook (without a lid) for 15-20 minutes until al dente, stirring occasionally. If it starts to dry out, add more water to continue the cooking process.
Lemon & Dill MARINADE
Place three-quarters of the chopped Dill in a shallow dish. Add some Lemon zest to taste, the juice from 1 lemon wedge, and 1 tsp of oil. Season to taste and mix to combine. Pop the trout fillet in the dish, evenly coat, and set aside to marinate for at least 10 minutes.
SAUTÉ THE Spinach
Place a nonstick pan over a medium heat with a small drizzle of oil. When hot, sauté the chopped Spinach for 2-3 minutes until wilted. Remove the pan from the heat on completion. When the lentils are cooked, stir through the sautéed spinach and chopped parsley. Season to taste, remove from the heat, and pop on a lid. Set aside to keep warm while frying the trout.
TERRIFIC TROUT
Return the pan to a medium-high heat with another drizzle of oil. When hot, fry the trout skin-side down for 2-3 minutes. Once the skin is crispy, baste the fillet with some of the marinade left in the dish. Flip, and fry for a further 30-60 seconds or until cooked to your preference. Remove from the pan on completion.
TUCK IN
Dish up a pile of nutritious lentils and Spinach. Sprinkle with some fresh Julienne Beetroot and top with the zesty trout. Garnish with the remaining chopped Dill and a sprinkle of Lemon zest to taste. Don't forget to place a lemon wedge on the side! Delicious and nutritious.
Vegetable Stock - 5ml
Onion - 1
Garlic Clove - 1
Le Puy Green Lentils - 80ml
Dill - 2g
Lemon - 1
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillet/" title="View all our recipes with Rainbow Trout Fillet at eCook">Rainbow Trout Fillet - 1
Spinach - 40g
Fresh Parsley - 3g
Julienne Beetroot - 75g
COOK THE LENTILS
Boil the kettle. Dilute the stock with 500ml of boiling water. Place a pot over a medium heat with a drizzle of oil. When hot, fry the diced Onion for 2-3 minutes until soft and translucent, shifting occasionally. Add the grated garlic and fry for about a minute until fragrant. Add the rinsed green lentils, stir in the diluted stock, and bring to a simmer. Cook (without a lid) for 15-20 minutes until al dente, stirring occasionally. If it starts to dry out, add more water to continue the cooking process.
Lemon & Dill MARINADE
Place three-quarters of the chopped Dill in a shallow dish. Add some Lemon zest to taste, the juice from 2 lemon wedges, and 2 tsp of oil. Season to taste and mix to combine. Pop the trout fillets in the dish, evenly coat, and set aside to marinate for at least 10 minutes.
SAUTÉ THE Spinach
Place a nonstick pan over a medium heat with a small drizzle of oil. When hot, sauté the chopped Spinach for 2-3 minutes until wilted. Remove the pan from the heat on completion. When the lentils are cooked, stir through the sautéed spinach and chopped parsley. Season to taste, remove from the heat, and pop on a lid. Set aside to keep warm while frying the trout.
TERRIFIC TROUT
Return the pan to a medium-high heat with another drizzle of oil. When hot, fry the trout skin-side down for 2-3 minutes. Once the skin is crispy, baste the fillets with some of the marinade left in the dish. Flip, and fry for a further 30-60 seconds or until cooked to your preference. Remove from the pan on completion.
TUCK IN
Dish up a pile of nutritious lentils and Spinach. Sprinkle with some fresh Julienne Beetroot and top with the zesty trout. Garnish with the remaining chopped Dill and a sprinkle of Lemon zest to taste. Don't forget to place a lemon wedge on the side! Delicious and nutritious.
Vegetable Stock - 10ml
Onion - 1
Garlic Clove - 2
Le Puy Green Lentils - 160ml
Dill/" title="View all our recipes with Fresh Dill at eCook">Fresh Dill - 4g
Lemon - 1
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillets/" title="View all our recipes with Rainbow Trout Fillets at eCook">Rainbow Trout Fillets - 2
Spinach - 80g
Fresh Parsley - 5g
Julienne Beetroot - 150g
COOK THE LENTILS
Boil the kettle. Dilute the stock with 500ml of boiling water. Place a pot over a medium heat with a drizzle of oil. When hot, fry the diced Onion for 2-3 minutes until soft and translucent, shifting occasionally. Add the grated garlic and fry for about a minute until fragrant. Add the rinsed green lentils, stir in the diluted stock, and bring to a simmer. Cook (without a lid) for 15-20 minutes until al dente, stirring occasionally. If it starts to dry out, add more water to continue the cooking process.
Lemon & Dill MARINADE
Place three-quarters of the chopped Dill in a shallow dish. Add some Lemon zest to taste, the juice from 2 lemon wedges, and 2 tsp of oil. Season to taste and mix to combine. Pop the trout fillets in the dish, evenly coat, and set aside to marinate for at least 10 minutes.
SAUTÉ THE Spinach
Place a nonstick pan over a medium heat with a small drizzle of oil. When hot, sauté the chopped Spinach for 2-3 minutes until wilted. Remove the pan from the heat on completion. When the lentils are cooked, stir through the sautéed spinach and chopped parsley. Season to taste, remove from the heat, and pop on a lid. Set aside to keep warm while frying the trout.
TERRIFIC TROUT
Return the pan to a medium-high heat with another drizzle of oil. When hot, fry the trout skin-side down for 2-3 minutes. Once the skin is crispy, baste the fillets with some of the marinade left in the dish. Flip, and fry for a further 30-60 seconds or until cooked to your preference. Remove from the pan on completion.
TUCK IN
Dish up a pile of nutritious lentils and Spinach. Sprinkle with some fresh Julienne Beetroot and top with the zesty trout. Garnish with the remaining chopped Dill and a sprinkle of Lemon zest to taste. Don't forget to place a lemon wedge on the side! Delicious and nutritious.
Vegetable Stock - 10ml
Onion - 1
Garlic Clove - 2
Le Puy Green Lentils - 160ml
Dill/" title="View all our recipes with Fresh Dill at eCook">Fresh Dill - 4g
Lemon - 1
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillets/" title="View all our recipes with Rainbow Trout Fillets at eCook">Rainbow Trout Fillets - 2
Spinach - 80g
Fresh Parsley - 5g
Julienne Beetroot - 150g
COOK THE LENTILS
Boil a full kettle. Dilute the stock with 1.2L of boiling water. Place a pot over a medium heat with a drizzle of oil. When hot, fry the diced Onion for 3-4 minutes until soft and translucent, shifting occasionally. Add the grated garlic and fry for about a minute until fragrant. Add the rinsed green lentils, stir in the diluted stock, and bring to a simmer. Cook (without a lid) for 20-25 minutes until al dente, stirring occasionally. If it starts to dry out, add more water to continue the cooking process.
Lemon & Dill MARINADE
Place three-quarters of the chopped Dill in a shallow dish. Add some Lemon zest to taste, the juice from 4 lemon wedges, and 1 tbsp of oil. Season to taste and mix to combine. Pop the trout fillets in the dish, evenly coat, and set aside to marinate for at least 10 minutes.
SAUTÉ THE Spinach
Place a large, nonstick pan over a medium heat with a small drizzle of oil. When hot, sauté the chopped Spinach for 3-4 minutes until wilted. Remove the pan from the heat on completion. When the lentils are cooked, stir through the sautéed spinach and chopped parsley. Season to taste, remove from the heat, and pop on a lid. Set aside to keep warm while frying the trout.
TERRIFIC TROUT
Return the pan to a medium-high heat with another drizzle of oil. When hot, fry the trout skin-side down for 2-3 minutes. Once the skin is crispy, baste the fillets with some of the marinade left in the dish. Flip, and fry for a further 30-60 seconds or until cooked to your preference. You may need to do this step in batches. Remove from the pan on completion.
TUCK IN
Dish up a pile of nutritious lentils and Spinach. Sprinkle with some fresh Julienne Beetroot and top with the zesty trout. Garnish with the remaining chopped Dill and a sprinkle of Lemon zest to taste. Don't forget to place a lemon wedge on the side! Delicious and nutritious.
Vegetable Stock - 20ml
Onion - 2
Garlic Clove - 4
Le Puy Green Lentils - 320ml
Dill/" title="View all our recipes with Fresh Dill at eCook">Fresh Dill - 8g
Lemon - 2
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillets/" title="View all our recipes with Rainbow Trout Fillets at eCook">Rainbow Trout Fillets - 4
Spinach - 160g
Fresh Parsley - 10g
Julienne Beetroot - 300g
Frequently Asked Questions
What is the preparation time for OMEGA-RICH RAINBOW TROUT?
The preparation time for OMEGA-RICH RAINBOW TROUT with fragrant green lentils & julienne beetroot is between 30 and 40 minutes.
What is the total time required to make OMEGA-RICH RAINBOW TROUT with fragrant green lentils & julienne beetroot?
The total time required to make OMEGA-RICH RAINBOW TROUT with fragrant green lentils & julienne beetroot is between 35 and 45 minutes.
How many servings does OMEGA-RICH RAINBOW TROUT provide?
4 servings
What are the main ingredients in OMEGA-RICH RAINBOW TROUT?
Dill, Fish, Fresh Dill, Fresh Parsley, Garlic Clove, Julienne Beetroot, Le Puy Green Lentils, Lemon, Onion, Rainbow Trout Fillet, Rainbow Trout Fillets, Spinach, Vegetable Stock
What is the nutritional information of OMEGA-RICH RAINBOW TROUT?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare OMEGA-RICH RAINBOW TROUT?
COOK THE LENTILS: Boil the kettle. Dilute the stock with 500ml of boiling water. Place a pot over a medium heat with a drizzle of oil. When hot, fry the diced onion for 2-3 minutes until soft and translucent, shifting occasionally. Add the grated garlic and fry for about a minute until fragrant. Add the rinsed green lentils, stir in the diluted stock, and bring to a simmer. Cook (without a lid) for 15-20 minutes until al dente, stirring occasionally. If it starts to dry out, add more water to continue the cooking process. LEMON & DILL MARINADE: Place three-quarters of the chopped dill in a shallow dish. Add some lemon zest to taste, the juice from 2 lemon wedges, and 2 tsp of oil. Season to taste and mix to combine. Pop the trout fillets in the dish, evenly coat, and set aside to marinate for at least 10 minutes. SAUTÉ THE SPINACH: Place a nonstick pan over a medium heat with a small drizzle of oil. When hot, sauté the chopped spinach for 2-3 minutes until wilted. Remove the pan from the heat on completion. When the lentils are cooked, stir through the sautéed spinach and chopped parsley. Season to taste, remove from the heat, and pop on a lid. Set aside to keep warm while frying the trout. TERRIFIC TROUT: Return the pan to a medium-high heat with another drizzle of oil. When hot, fry the trout skin-side down for 2-3 minutes. Once the skin is crispy, baste the fillets with some of the marinade left in the dish. Flip, and fry for a further 30-60 seconds or until cooked to your preference. Remove from the pan on completion. TUCK IN: Dish up a pile of nutritious lentils and spinach. Sprinkle with some fresh julienne beetroot and top with the zesty trout. Garnish with the remaining chopped dill and a sprinkle of lemon zest to taste. Don't forget to place a lemon wedge on the side! Delicious and nutritious.
What should be prepared from my kitchen to make OMEGA-RICH RAINBOW TROUT?
Dill, Fish, Fresh Dill, Fresh Parsley, Garlic Clove, Julienne Beetroot, Le Puy Green Lentils, Lemon, Onion, Rainbow Trout Fillet, Rainbow Trout Fillets, Spinach, Vegetable Stock
How many calories does OMEGA-RICH RAINBOW TROUT have?
calories
How much fat content does OMEGA-RICH RAINBOW TROUT have?
grams
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