Rainbow trout is a wonderful, sustainable oily fish that’s additionally decrease in energy than both mackerel or salmon. It’s a superb supply of vitamin D too, as are mushrooms, the one important plant-based supply of this important micronutrient. This dish goes fantastically with some wild rice (50g cooked weight = 50 energy).
Timings
Prep time: quarter-hour
Prepare dinner time: 20 minutes
Serves
4
Energy per serving
310
Substances
- 4 x 130g rainbow trout fillets
- 2 tbsp butter
- 300g button mushrooms, cleaned and sliced or, if small, left entire if you happen to choose
- 3 garlic cloves, finely grated
- 2 tbsp apple cider vinegar
- 200g Swiss chard, roughly chopped
- 20g flat-leaf parsley, roughly chopped
- 1 tbsp vegetable oil
- 1 lemon, minimize into 4 wedges
Methodology
- Pat dry the fish fillets with kitchen roll, season effectively on each side with salt and pepper, and put aside.
- Soften the butter in a big saucepan on a medium warmth.
- Add the mushrooms, season effectively with salt and pepper and sauté, stirring sometimes, for five minutes, till properly browned.
- Now add the garlic and fry gently for an additional minute, then add the vinegar and 4 tbsp water.
- Combine effectively, then add the chard and parsley, flip down the warmth and pop on a lid. It would take about 10 minutes for the chard to wilt down; remember to stir sometimes.
- In the meantime, put a big, non-stick frying pan on a medium warmth, add the oil and swirl round to coat the bottom.
- Place the fish fillets within the pan, skin-side down, and go away to prepare dinner till the pores and skin is crisp, round 10 minutes.
- As soon as the pores and skin is finished, flip over only for a minute to prepare dinner the opposite facet.
- Divide the mushroom and chard combination between 4 plates and organize a fillet of fish on high of every.
- Serve with a wedge of lemon to squeeze over.