Rainbow Trout with Seared Sugar Snaps

Gluten Free
Dairy Free
Health score
57%
Rainbow Trout with Seared Sugar Snaps
11 min.
4
154kcal

Suggestions


Indulge in a delightful culinary experience with our Rainbow Trout with Seared Sugar Snaps, a dish that perfectly balances flavor and nutrition. This vibrant recipe is not only gluten-free and dairy-free, making it suitable for various dietary preferences, but it also boasts a health score of 57, ensuring you can enjoy a guilt-free meal.

Ready in just 11 minutes, this dish is ideal for busy weeknights or as an impressive starter for your next gathering. Each serving contains only 154 calories, allowing you to savor the rich taste of fresh rainbow trout without compromising your health goals. The trout is broiled to perfection, resulting in a tender, flaky texture that pairs beautifully with the bright, crisp flavors of seared sugar snap peas and toasted pine nuts.

The addition of fresh dill and a hint of lime juice elevates the dish, creating a refreshing contrast that will tantalize your taste buds. Whether you're looking for a light antipasti, a sophisticated appetizer, or a quick snack, this recipe is versatile enough to fit any occasion. Treat yourself and your loved ones to a meal that is as visually stunning as it is delicious, and enjoy the burst of flavors that each bite brings!

Ingredients

  • servings glazed baby carrots 
  • 0.3 teaspoon pepper black freshly ground
  • servings chive potatoes mashed quick
  • teaspoons optional: dill fresh chopped
  • 0.5 teaspoon ground cumin 
  • 0.5 teaspoon kosher salt divided
  • teaspoons juice of lime fresh
  • 2.5 teaspoons olive oil divided
  • 0.3 cup pinenuts 
  •  dressed rainbow trout whole
  • 0.5 cup shallots vertically sliced
  • cups sugar snap peas trimmed halved

Equipment

  • bowl
  • frying pan
  • baking sheet
  • broiler

Directions

  1. Preheat broiler to high.
  2. Arrange trout, open with flesh sides up, on a baking sheet coated with cooking spray.
  3. Brush flesh evenly with 1 1/2 teaspoons oil.
  4. Drizzle juice over flesh.
  5. Sprinkle flesh with cumin, 1/4 teaspoon salt, and pepper. Broil 5 minutes or until fish flakes easily when tested with a fork.
  6. While fish cooks, heat a medium skillet over high heat until very hot.
  7. Combine peas, shallots, and pine nuts in a small bowl; add remaining 1 teaspoon oil to bowl, tossing to coat.
  8. Add pea mixture to pan; cook 3 minutes or until peas are bright green and blackened in spots and nuts are lightly toasted, stirring frequently. Stir in remaining 1/4 teaspoon salt and dill.
  9. Serve over trout.

Nutrition Facts

Calories154kcal
Protein10.11%
Fat47.59%
Carbs42.3%

Properties

Glycemic Index
31.75
Glycemic Load
1.24
Inflammation Score
-10
Nutrition Score
17.304782566817%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Isorhamnetin
0.09mg
Kaempferol
0.11mg
Quercetin
0.09mg

Nutrients percent of daily need

Calories:153.9kcal
7.69%
Fat:8.61g
13.25%
Saturated Fat:0.82g
5.1%
Carbohydrates:17.23g
5.74%
Net Carbohydrates:12.13g
4.41%
Sugar:8.7g
9.67%
Cholesterol:0.59mg
0.2%
Sodium:363.58mg
15.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.12g
8.24%
Vitamin A:12310.88IU
246.22%
Manganese:1.11mg
55.42%
Vitamin C:35.46mg
42.98%
Vitamin K:28.89µg
27.52%
Fiber:5.09g
20.37%
Iron:2.82mg
15.67%
Folate:57.99µg
14.5%
Vitamin B6:0.29mg
14.28%
Copper:0.27mg
13.43%
Potassium:465.88mg
13.31%
Magnesium:49.74mg
12.44%
Phosphorus:121.15mg
12.11%
Vitamin B1:0.15mg
10.12%
Vitamin E:1.37mg
9.12%
Vitamin B5:0.84mg
8.38%
Calcium:65.69mg
6.57%
Zinc:0.97mg
6.48%
Vitamin B3:1.27mg
6.37%
Vitamin B2:0.1mg
5.8%
Selenium:1.68µg
2.4%
Source:My Recipes