alive logo
foodfamilylifestylebeautysustainabilityhealthimmunity

Rainbow Trout with Micro Green Sauce

    Share

    Rainbow Trout with Micro Green Sauce

    Omega-3-rich rainbow trout is gussied up with this fresh tasting green sauce. The best micro greens to use include brown mustard, arugula, cress, radish, or fenugreek. Wild salmon or Arctic char are good fish choices as well. Use extra sauce as a salad dressing.

    Advertisement

    1 1/2 lbs (750 g) rainbow trout filets
    Salt and pepper, to taste
    1 cup (250 mL) packed micro greens
    1 shallot, minced
    2 garlic cloves, minced
    Juice of 1/2 lemon
    1 tsp (5 mL) lemon zest
    1 Tbsp (15 mL) red wine vinegar
    Salt and pepper, to taste
    1/4 cup (60 mL) extra-virgin olive oil
    Preheat oven to 375 F (190 C).

    Slice trout into 4 equal-sized pieces. Rinse, pat dry with paper towel, and season with salt and pepper. Place trout pieces on silicone- or parchment paper-lined baking sheet and bake for 12 minutes, or until flesh is opaque and easily flakes.

    Meanwhile, add micro greens, shallot, garlic, lemon juice, lemon zest, red wine vinegar, and salt and pepper to blender or food processor and pulse until combined. With machine running, pour in olive oil through feed tube and blend until just slightly chunky.

    Serve trout with green sauce.

    Serves 4.

    Each serving contains: 359 calories; 36 g protein; 23 g total fat (4 g sat. fat, 0 g trans fat); 2 g carbohydrates; 0 g fibre; 109 mg sodium

    source: "MIcrogreens", alive #355, April 2012

    Advertisement

    Rainbow Trout with Micro Green Sauce

    Directions

    Advertisement
    Ad
    Advertisement
    Advertisement

    READ THIS NEXT

    SEE MORE »
    Fruity Tofu with Sweet Potato Wedges
    Beet Falafel Burgers with Dilly Tahini Sauce

    Beet Falafel Burgers with Dilly Tahini Sauce

    If a falafel and burger had a love child, this would be it. The result of this hybrid is a vibrantly coloured, complex-flavoured veggie burger you’ll flip over. You can also serve them between toasted hamburger buns with toppings such as sliced cucumber, sliced tomato, and arugula.  Holding it together Many plant-based burgers are crumbly and weak, risking a patty that ends up between the grill grates instead of intact on your plate. Keep your burgers together by forming patties no larger than 1 in (2.5 cm) thick, which ensures a nice, even crust on the outside and a thoroughly warmed-through centre, then chilling the patties before grilling. You can also consider using a burger mould, which gives you denser, equally sized patties that cook evenly. Be sure your grill grates are well greased.  Deep freeze You can freeze uncooked falafel burgers on a parchment paper-lined baking sheet or plate and then transfer frozen patties to an airtight container. When ready, just thaw and cook as instructed. Falafel cooking options To bake: Arrange falafel on parchment-lined baking sheet and brush lightly with oil; bake at 375 F (190 C) for 25 minutes, or until crispy on the outside and heated through. To pan fry: Heat large skillet over medium heat. Once hot, add 1 Tbsp oil (15 mL) for each 2 burgers in the pan, swirl to coat pan and cook for 3 to 4 minutes, or until underside is browned. Then flip carefully and cook for 2 to 3 minutes more.