Rainbow Trout with Garlicky Yogurt & Kale

10 25 429
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 1
Rainbow Trout with Garlicky Yogurt & Kale
Health Highlights

Ingredients


1 clove(s) Garlic (grated)
1 pinch Salt and pepper (to taste)
1/4 tsp Hot pepper (chili) flakes
0.12 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 429
Calories from fat 179
Calories from saturated fat 50
Total Fat 19.9 g
Saturated Fat 5.5 g
Trans Fat 0.3 g
Polyunsaturated Fat 4.4 g
Monounsaturated Fat 6.2 g
Cholesterol 303 mg
Sodium 460 mg
Potassium 1355 mg
Total Carbohydrate 16.1 g
Dietary Fiber 7.4 g
Sugars 8.3 g
Protein 50 g

Dietary servings

Per Portion


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

Energy sources


12%409.18120633264044105.475055067175242%453.11593499702786218.900813670031747%298.53475998892475173.57238646247356 12%42%47%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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