What are the main ingredients in OMEGA-RICH RAINBOW TROUT?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel

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?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel

OMEGA-RICH RAINBOW TROUT

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

with fragrant green lentils & julienne beetroot

Hands on Time: 30 - 40 minutes

Overall Time: 35 - 45 minutes

Download the Recipe for 2

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

Serves 1

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
Rainbow Trout Fillet - 1
Spinach - 40g
Fresh Parsley - 3g
Julienne Beetroot - 75g

Download the Recipe

Serves 2

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
Fresh Dill - 4g
Lemon - 1
Rainbow Trout Fillets - 2
Spinach - 80g
Fresh Parsley - 5g
Julienne Beetroot - 150g

Download the Recipe

Serves 3

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
Fresh Dill - 4g
Lemon - 1
Rainbow Trout Fillets - 2
Spinach - 80g
Fresh Parsley - 5g
Julienne Beetroot - 150g

Download the Recipe

Serves 4

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.