Garlic Lime Rainbow Trout

10 30 481
Ingredients Minutes Calories
Prep Cook Servings
20 min 10 min 2
Garlic Lime Rainbow Trout
Health Rating
With steamed bok choy! A great source of protein and B12! Add additional veggies!

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.
 

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


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
Lunch
Main