Tangy trout with a simple garden salad

Gluten Free
Very Healthy
Health score
100%
Tangy trout with a simple garden salad
35 min.
1
738kcal

Suggestions


Indulge in a deliciously healthy and tangy dish with our Tangy Trout and Simple Garden Salad. This recipe combines the rich, flaky texture of rainbow trout with vibrant, fresh ingredients for a meal that is as nutritious as it is flavorful. With the perfect balance of protein, healthy fats, and a refreshing burst of lemon, this dish is ideal for those looking for a light yet satisfying lunch or dinner.

The trout is baked to perfection, drizzled with olive oil and seasoned to bring out its natural flavors, while the dill and lemon add an aromatic touch. Paired with a crisp garden salad featuring thinly sliced radishes and crunchy runner beans, this meal offers a medley of textures and tastes that will keep you coming back for more. The garlicky yogurt sauce serves as the perfect creamy companion, providing a tangy contrast to the richness of the fish.

Not only is this meal incredibly tasty, but it also boasts a health score of 100! With its gluten-free and low-carb nature, it’s a perfect choice for those on a health-conscious diet. Ready in just 35 minutes, this dish is a quick and easy way to enjoy a wholesome, balanced meal without compromising on taste. Whether you're serving it for a solo dinner or a light lunch, Tangy Trout with a Simple Garden Salad is sure to impress with its bold flavors and vibrant presentation.

Ingredients

  •  optional: lemon 
  • small bunch optional: dill chopped
  • 12 oz rainbow-colored candy washed
  • tbsp olive oil for greasing plus a little extra
  • tbsp greek yogurt 
  • 0.5  garlic clove 
  •  romano beans thinly sliced
  •  radishes sliced into thin rounds

Equipment

  • bowl
  • baking sheet
  • sauce pan
  • oven

Directions

  1. Preheat the oven to 200C/gas 6/fan 180C. Slice half the lemon and stuff the slices, with the sprigs of dill, into the cavity of the trout.
  2. Lay the fish on an oiled baking sheet and make 4 diagonal slashes on one side about 4cm long.
  3. Drizzle 1 tbsp of olive oil over the fish, season liberally and bake for 15 minutes.
  4. Put the kettle on to boil, then stir the chopped dill into the yogurt with a squeeze of lemon and some salt and pepper, and set aside.
  5. Sprinkle salt on the cut side of the garlic clove and rub it on the inside of a small bowl this is a good way of getting garlic flavour into food without it being too strong. Empty the boiling water from the kettle into a small saucepan, bring to the boil and cook the runner beans for 3-4 minutes until cooked but still slightly crunchy.
  6. Drain the beans and toss them in the garlicky bowl with the radishes and remaining oil.
  7. Serve the fish with the warm beans and the yogurt sauce. Trim the remaining lemon into a wedge to squeeze over the trout and the salad.

Nutrition Facts

Calories738kcal
Protein40.83%
Fat48.91%
Carbs10.26%

Properties

Glycemic Index
148.5
Glycemic Load
3.98
Inflammation Score
-9
Nutrition Score
45.883043206256%

Flavonoids

Pelargonidin
7.58mg
Eriodictyol
23.07mg
Hesperetin
30.13mg
Naringenin
0.59mg
Apigenin
0.03mg
Luteolin
2.22mg
Isorhamnetin
0.44mg
Kaempferol
0.72mg
Myricetin
0.7mg
Quercetin
4.54mg

Nutrients percent of daily need

Calories:737.56kcal
36.88%
Fat:40.46g
62.24%
Saturated Fat:6.45g
40.32%
Carbohydrates:19.1g
6.37%
Net Carbohydrates:13.13g
4.78%
Sugar:7.18g
7.98%
Cholesterol:202.21mg
67.4%
Sodium:130.53mg
5.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:75.99g
151.98%
Vitamin B12:15.35µg
255.81%
Phosphorus:1023.36mg
102.34%
Vitamin C:80.7mg
97.82%
Vitamin B3:19.28mg
96.39%
Vitamin B6:1.66mg
82.84%
Selenium:47.15µg
67.36%
Potassium:2080.31mg
59.44%
Vitamin K:60.04µg
57.18%
Manganese:0.83mg
41.73%
Vitamin B5:3.72mg
37.19%
Vitamin B1:0.56mg
37.02%
Magnesium:144.53mg
36.13%
Vitamin B2:0.58mg
33.91%
Calcium:334.39mg
33.44%
Vitamin E:4.61mg
30.72%
Zinc:4.2mg
27.99%
Copper:0.5mg
24.84%
Iron:4.37mg
24.27%
Fiber:5.97g
23.87%
Folate:92.35µg
23.09%
Vitamin A:1004.04IU
20.08%