Dinner · Canadian
Pan-fried trout with wild rice and peas
Crisp-skinned rainbow trout with lemon butter, over wild rice tossed with peas and toasted almonds.
- Serves
- 2
- Prep
- 10 min
- Cook
- 45 min
- Total
- 55 min
- High-protein here means at least 20 g of protein a serving, and at least 20% of its calories.
- Gluten-free here means no wheat or gluten; oats and soy sauce count as gluten.
Ingredients
For 2 plates- 100 g wild rice, uncooked
- 300 g rainbow trout fillets
- 120 g frozen peas
- 20 g sliced almonds
- 15 g butter
- 1 tsp olive oil
- 2 tbsp lemon juice
- 5 g fresh parsley, chopped
- 1/4 tsp salt
- 1/4 tsp black pepper
Method
Simmer the wild rice in plenty of water for 40 to 45 minutes, until tender. Add the peas for the last 3 minutes and drain.
Toast the almonds in a dry skillet for 2 minutes and stir into the rice with half the parsley.
Season the trout with salt and pepper. Heat the oil in the skillet and cook the trout skin side down for 4 minutes, then turn for 1 minute.
Add the butter and lemon juice to the pan, spoon over the fish and serve on the rice with the rest of the parsley.