Recipe Detail

Rainbow Trout and Lentils

Reviewed by Susan Canonico, RD

Try this easy delicious, nutritious, mediterranean fish dish for a healthy dose of fiber, protein, and omega-3 fish oil!

Ingredients

  • 1 cup of red lentils
  • 1.5 lbs of rainbow trout
  • 1/4 teaspoon of cumin
  • 3 tablespoons of maple syrup
  • 1 tablespoon of ginger
  • 1 shredded carrot
  • Juice from half a lemon
  • Chopped chives for garnish
  • Salt and pepper to taste

Directions

  1. Combine lentils with 2 cups of water; boil and then simmer them for 10 minutes.
  2. Place clean fish on aluminum foil.
  3. Combine salt, pepper, and cumin and season the fish.
  4. Preheat oven to 375 degrees.
  5. Cook for approximately 15 minutes.
  6. After lentils are cooked, add syrup, carrot, and lemon juice in a food processor and puree them.
  7. Serve lentil puree over your delicious cooked fish.
Nutritional information
Nutrition Facts
Amount Per Serving
Calories 545
% Daily Value *
Total Fat 15g
Saturated Fat 2.5g 12%
Cholesterol 126g 42%
Sodium 129g 5%
Dietary Fiber 15g 60%
Protein 58g
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Notes

You can substitute other fresh seasonal fishes with this tasty topping!

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