Garlic Lime Rainbow Trout

Garlic Lime Rainbow Trout

With steamed bok choy! A great source of protein and B12! Add additional veggies!
Health Rating
Prep Cook Ready in Servings
20 min 10 min 30 min 2

Ingredients


1/2 tsp Black pepper
1/2 tsp Sea salt
2 tbsp Extra virgin olive oil
1 clove(s) Garlic (minced)
1 fruit Lime (zested and juiced)
2 tsp Sesame oil
2 fillet (160 gm) Trout, rainbow
1 tbsp Soy sauce, low sodium (or use gluten-free soy sauce)
12 head Baby bok choy (chopped roughly)
2 green onion (stem) Green onion, scallion, ramp (sliced)

Instructions


1. Combine lime zest, lime juice, 1 tbsp olive oil, sea salt, pepper and minced garlic in a mixing bowl. Add rainbow trout fillets and use your hands to coat.

2. Fill a pot with water and bring to a boil. Place the bok choy in a steaming basket and place over the pot. Let steam for 6 to 7 minutes. Remove and toss in tamari and sesame oil. Season with sea salt.

3. Heat the remaining 1 tbsp olive oil in a skillet over medium heat. Cook fillets for 3 or 4 minutes aside or until golden brown.

4. Serve fish over steamed bok choy. Drizzle with a lime wedge.
 

Nutrition Facts

Per Portion

Calories 481
Calories from fat 227
Calories from saturated fat 35
Total Fat 25.2 g
Saturated Fat 3.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.0 g
Monounsaturated Fat 13.7 g
Cholesterol 93 mg
Sodium 1385 mg
Potassium 2530 mg
Total Carbohydrate 20.2 g
Dietary Fiber 8.0 g
Sugars 8.8 g
Protein 43 g

Dietary servings

Per Portion


Fruit 0.5
Meat 1.8
Vegetables 0.1

Energy sources


Pygal17%424.1884997465954119.1881342391236647%429.9148286783758267.170439779790736%300.5328803286253157.7838826429271817%47%36%CarbohydratesFatProtein

Notes:

To make gluten-free - use a gluten-free soy sauce like Tamari

To make into a complete meal - add an additional side of steamed or roasted vegetables, like zucchini and baby carrots

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada