It’s so-fish-tication on a plate, Chef! Silky, garlic onion is tossed with blistered baby tomatoes and combined with crispy, crunchy greens to infuse flavour into fluffy bulgur wheat. Top with seared rainbow trout and dressed with a fresh parsley, chilli, caper, & lemon juice dressing.
Rainbow Trout & Lemon-chilli Dressing
Rainbow Trout & Lemon-chilli Dressing
with charred baby tomatoes
Hands on Time: 20 - 40 minutes
Overall Time: 30 - 50 minutes
Ingredients:
- Baby Tomatoes
- Bulgur Wheat
- Capers
- Fish
- Fresh Chilli
- Fresh Chillies
- Fresh Parsley
- Garlic Clove
- Garlic Cloves
- Green Leaves
- Lemon Juice
- Onion
- Onions
- Rainbow Trout Fillet/s
- Rainbow Trout Fillets
- Salad Leaves
From your kitchen:
- Paper Towel
- Seasoning (salt & pepper)
- Cooking Spray
- Water
BEGIN THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 150ml [300ml]|#7DA0D7 of boiling water and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.
BLISTERED BABY TOMATOES
Place a pan over medium heat with a bit of cooking spray. When hot, fry the baby tomatoes until lightly charred & blistered, 6-8 minutes (shifting occasionally). Remove from the pan, season and set aside.
GARLIC & Onion
Return the pan to medium heat with a bit of cooking spray if needed. When hot, fry the Onion until golden, 4-5 minutes (shifting occasionally). In the last 1-2 minutes, add the garlic. Remove from the pan and add to the bowl of blistered tomatoes. Set aside.
ZESTY CHILLI Capers
In a bowl, combine the lemon juice, the parsley, the Capers and chilli (to taste). Season and set aside.
ABOUT THE TROUT
Return the pan to medium-high heat with a bit of cooking spray. Pat the trout dry with paper towel. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
DIVINE DINNER
Toss the garlic Onions, the blistered baby tomatoes and the leaves through the bulgur wheat. Top with the seared trout and the drizzle over the lemon-chilli dressing. Dig in, Chef!
BEGIN THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 150ml [300ml]|#7DA0D7 of boiling water and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.
BLISTERED BABY TOMATOES
Place a pan over medium heat with a bit of cooking spray. When hot, fry the baby tomatoes until lightly charred & blistered, 6-8 minutes (shifting occasionally). Remove from the pan, season and set aside.
GARLIC & Onion
Return the pan to medium heat with a bit of cooking spray if needed. When hot, fry the Onion until golden, 4-5 minutes (shifting occasionally). In the last 1-2 minutes, add the garlic. Remove from the pan and add to the bowl of blistered tomatoes. Set aside.
ZESTY CHILLI Capers
In a bowl, combine the lemon juice, the parsley, the Capers and chilli (to taste). Season and set aside.
ABOUT THE TROUT
Return the pan to medium-high heat with a bit of cooking spray. Pat the trout dry with paper towel. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
DIVINE DINNER
Toss the garlic Onions, the blistered baby tomatoes and the leaves through the bulgur wheat. Top with the seared trout and the drizzle over the lemon-chilli dressing. Dig in, Chef!
BEGIN THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 450ml [600ml]|#7DA0D7 of boiling water and seasoning. Simmer until cooked through, 8-10 minutes. Drain if necessary, fluff with a fork, and set aside.
BLISTERED BABY TOMATOES
Place a pan over medium heat with a bit of cooking spray. When hot, fry the baby tomatoes until lightly charred & blistered, 6-8 minutes (shifting occasionally). Remove from the pan, season and set aside.
GARLIC & Onion
Return the pan to medium heat with a bit of cooking spray if needed. When hot, fry the Onion until golden, 6-7 minutes (shifting occasionally). In the last 1-2 minutes, add the garlic. Remove from the pan and add to the bowl of blistered tomatoes. Set aside.
ZESTY CHILLI Capers
In a bowl, combine the lemon juice, the parsley, the Capers and chilli (to taste). Season and set aside.
ABOUT THE TROUT
Return the pan to medium-high heat with a bit of cooking spray. Pat the trout dry with paper towel. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
DIVINE DINNER
Toss the garlic Onions, the blistered baby tomatoes and the leaves through the bulgur wheat. Top with the seared trout and the drizzle over the lemon-chilli dressing. Dig in, Chef!
BEGIN THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 450ml [600ml]|#7DA0D7 of boiling water and seasoning. Simmer until cooked through, 8-10 minutes. Drain if necessary, fluff with a fork, and set aside.
BLISTERED BABY TOMATOES
Place a pan over medium heat with a bit of cooking spray. When hot, fry the baby tomatoes until lightly charred & blistered, 6-8 minutes (shifting occasionally). Remove from the pan, season and set aside.
GARLIC & Onion
Return the pan to medium heat with a bit of cooking spray if needed. When hot, fry the Onion until golden, 6-7 minutes (shifting occasionally). In the last 1-2 minutes, add the garlic. Remove from the pan and add to the bowl of blistered tomatoes. Set aside.
ZESTY CHILLI Capers
In a bowl, combine the lemon juice, the parsley, the Capers and chilli (to taste). Season and set aside.
ABOUT THE TROUT
Return the pan to medium-high heat with a bit of cooking spray. Pat the trout dry with paper towel. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
DIVINE DINNER
Toss the garlic Onions, the blistered baby tomatoes and the leaves through the bulgur wheat. Top with the seared trout and the drizzle over the lemon-chilli dressing. Dig in, Chef!
Frequently Asked Questions
What is the preparation time for Rainbow Trout & Lemon-chilli Dressing?
The preparation time for Rainbow Trout & Lemon-chilli Dressing with charred baby tomatoes is between 20 and 40 minutes.
What is the total time required to make Rainbow Trout & Lemon-chilli Dressing with charred baby tomatoes?
The total time required to make Rainbow Trout & Lemon-chilli Dressing with charred baby tomatoes is between 30 and 50 minutes.
How many servings does Rainbow Trout & Lemon-chilli Dressing provide?
4 servings
What are the main ingredients in Rainbow Trout & Lemon-chilli Dressing?
Baby Tomatoes, Bulgur Wheat, Capers, Fish, Fresh Chilli, Fresh Chillies, Fresh Parsley, Garlic Clove, Garlic Cloves, Green Leaves, Lemon Juice, Onion, Onions, Rainbow Trout Fillet/s, Rainbow Trout Fillets, Salad Leaves
What is the nutritional information of Rainbow Trout & Lemon-chilli Dressing?
Calories: 453, Carbs: 56 grams, Fat: grams, Protein: 34.9 grams, Sugar: 9 grams, Salt: 323.3 grams
How do I prepare Rainbow Trout & Lemon-chilli Dressing?
DIVINE DINNER: Toss the garlic onions, the blistered baby tomatoes and the leaves through the bulgur wheat. Top with the seared trout and the drizzle over the lemon-chilli dressing. Dig in, Chef! ABOUT THE TROUT: Return the pan to medium-high heat with a bit of cooking spray. Pat the trout dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season. ZESTY CHILLI CAPERS: In a bowl, combine the lemon juice, the parsley, the capers and chilli (to taste). Season and set aside. GARLIC & ONION: Return the pan to medium heat with a bit of cooking spray if needed. When hot, fry the onion until golden, 4-5 minutes (shifting occasionally). In the last 1-2 minutes, add the garlic. Remove from the pan and add to the bowl of blistered tomatoes. Set aside. BLISTERED BABY TOMATOES: Place a pan over medium heat with a bit of cooking spray. When hot, fry the baby tomatoes until lightly charred & blistered, 6-8 minutes (shifting occasionally). Remove from the pan, season and set aside. BEGIN THE BULGUR: Boil the kettle. Place the bulgur wheat in a pot with 150ml [300ml]|#7DA0D7 of boiling water and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.
What should be prepared from my kitchen to make Rainbow Trout & Lemon-chilli Dressing?
Baby Tomatoes, Bulgur Wheat, Capers, Fish, Fresh Chilli, Fresh Chillies, Fresh Parsley, Garlic Clove, Garlic Cloves, Green Leaves, Lemon Juice, Onion, Onions, Rainbow Trout Fillet/s, Rainbow Trout Fillets, Salad Leaves
How many calories does Rainbow Trout & Lemon-chilli Dressing have?
453 calories
How much fat content does Rainbow Trout & Lemon-chilli Dressing have?
grams
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