Trout with Lentils

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Trout with Lentils
45 min.
4
320kcal

Suggestions


Experience a delightful balance of flavors and nutrition with our "Trout with Lentils" recipe, a dish that not only excites your palate but also champions health. Wholesome and satisfying, this meal brings together the tender, flaky qualities of fresh trout and the hearty, nutrient-rich profile of lentils. With its gluten-free and dairy-free attributes, it's perfect for those seeking light yet substantial fare.

In just 45 minutes, you can prepare a complete lunch or dinner that serves four, boasting an impressive health score of 100. At just 320 calories per serving, this dish is an ideal choice for health-conscious diners without sacrificing taste. The vibrant colors of finely chopped vegetables, combined with the aromatic herbs, create a visually appealing plate that is sure to impress your family and guests.

Imagine the rich flavors of sautéed leeks, carrots, and garlic mingling with seasoned trout, all nestled atop a bed of tender lentils, enhanced with a splash of sherry vinegar for that perfect zing. This dish exemplifies the beauty of wholesome cooking, proving that healthy meals can be both delicious and simple to prepare. So why not indulge in this amazing, guilt-free feast that will leave you feeling energized and satisfied?

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • 0.3 cup carrots finely chopped
  • 0.3 cup celery chopped
  • cup lentils dried
  • 14 ounce fat-skimmed beef broth fat-free canned
  • tablespoon parsley fresh finely chopped
  •  garlic clove minced
  • 0.3 cup leek chopped
  • teaspoon olive oil 
  • 0.8 teaspoon salt divided
  • tablespoon sherry vinegar 
  • 12 ounce trout 
  • 0.5 cup water 

Equipment

  • baking sheet
  • sauce pan
  • broiler

Directions

  1. Heat oil in a medium saucepan over medium-high heat.
  2. Add leek, carrot, and garlic; saut 2 minutes. Stir in lentils, water, and broth; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until lentils are tender and liquid is nearly absorbed.
  3. Remove from heat.
  4. Add celery, parsley, vinegar, 1/2 teaspoon salt, and 1/4 teaspoon pepper to lentil mixture, stirring to combine.
  5. Preheat broiler.
  6. Sprinkle trout with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper.
  7. Place fish on a baking sheet coated with cooking spray; broil 5 minutes or until fish flakes easily when tested with a fork. Break fish into chunks; add to lentil mixture, tossing gently to combine.

Nutrition Facts

Calories320kcal
Protein39.18%
Fat21%
Carbs39.82%

Properties

Glycemic Index
57.36
Glycemic Load
4.18
Inflammation Score
-9
Nutrition Score
32.086956418079%

Flavonoids

Catechin
0.17mg
Apigenin
2.34mg
Luteolin
0.09mg
Kaempferol
0.2mg
Myricetin
0.19mg
Quercetin
0.08mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:319.61kcal
15.98%
Fat:7.37g
11.34%
Saturated Fat:1.2g
7.52%
Carbohydrates:31.45g
10.48%
Net Carbohydrates:16.26g
5.91%
Sugar:1.83g
2.03%
Cholesterol:49.33mg
16.44%
Sodium:903.3mg
39.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.94g
61.88%
Vitamin B12:6.82µg
113.73%
Manganese:1.48mg
73.96%
Folate:250.93µg
62.73%
Fiber:15.19g
60.77%
Vitamin B1:0.74mg
49.18%
Phosphorus:445.6mg
44.56%
Vitamin A:1610.49IU
32.21%
Iron:5.33mg
29.58%
Vitamin B3:5.78mg
28.89%
Vitamin B5:2.86mg
28.58%
Potassium:863.66mg
24.68%
Vitamin B6:0.49mg
24.6%
Selenium:17.2µg
24.57%
Vitamin B2:0.42mg
24.46%
Vitamin K:25.44µg
24.23%
Copper:0.46mg
22.75%
Vitamin D:3.32µg
22.11%
Magnesium:83.23mg
20.81%
Zinc:2.95mg
19.64%
Calcium:82.46mg
8.25%
Vitamin C:5.69mg
6.9%
Vitamin E:0.68mg
4.54%
Source:My Recipes