Rainbow Trout with Garlicky Yogurt & Kale

10 25 433
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 1
Rainbow Trout with Garlicky Yogurt & Kale
Health Rating

Ingredients


1 clove(s) Garlic (grated)
1 pinch Salt and pepper (to taste)
1/4 tsp Hot pepper (chili) flakes
1/8 whole orange(s) Orange peel (zest)
2 cup Kale (wilted)
1 fillet (160 gm) Trout, rainbow
1/2 whole orange(s) Orange juice
1 egg yolk Egg yolk
1 pinch Sea salt (to taste)
1/2 cup Greek yogurt, plain, 2% M.F.

Instructions


Mix some finely grated garlic into full-fat Greek yogurt and season with salt and pepper; smear onto the side of a medium bowl and sprinkle with chili flakes and orange zest.

Add wilted kale to the bowl and top with a piece of seared rainbow trout, squeezing a halved orange over the whole thing.

Top with flaky sea salt and a fresh egg yolk for mixing in as you eat.

Nutrition Facts

Per Portion

Calories 433
Calories from fat 133
Calories from saturated fat 39
Total Fat 14.8 g
Saturated Fat 4.3 g
Trans Fat 0.2 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 4.8 g
Cholesterol 303 mg
Sodium 401 mg
Potassium 1715 mg
Total Carbohydrate 22.2 g
Dietary Fiber 5.1 g
Sugars 7.0 g
Protein 53 g

Dietary servings

Per Portion


Fruit 0.4
Meat 1.8
Meat Alternative 0.6
Milk Alternative 0.7
Vegetables 1.9

Energy sources


Pygal20%432.5796683801665124.7473062934116431%448.19064589192544250.227695161413649%292.31418283204647191.644412482406620%31%49%CarbohydratesFatProtein
Lunch
Main