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Brook Trout Grilled with Wild Rice

Yield 4 servings (serving size: 1 fish)
Wild rice is not really rice--it's actually the seed of water grass. Wild rice has about the same amount of fiber as brown rice, but 5 fewer grams of carbohydrate per 1/2-cup serving.


  • 1 tablespoon olive oil
  • 2 cups thinly sliced leek, divided
  • 1 1/2 cups sliced mushrooms
  • 1 garlic clove, crushed
  • 4 cups water
  • 1/2 cup uncooked wild rice
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon pepper, divided
  • 4 thyme sprigs
  • 4 (8-ounce) cleaned brook trout
  • 1 tablespoon butter
  • 1 tablespoon chopped fresh parsley
  • Thyme sprigs (optional)

Nutrition Information

  • calories 397
  • caloriesfromfat 0.0 %
  • fat 17.3 g
  • satfat 4.1 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 36.1 g
  • carbohydrate 24.3 g
  • fiber 2.2 g
  • cholesterol 96 mg
  • iron 4.3 mg
  • sodium 268 mg
  • calcium 105 mg

How to Make It

  1. Heat oil in a medium saucepan over medium-high heat. Add 1/4 cup leek, mushrooms, and garlic; sauté 3 minutes. Add water, rice, 1/8 teaspoon salt, and 1/8 teaspoon pepper; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until rice is tender. Drain rice, reserving 1 cup cooking liquid; set rice aside. Return cooking liquid to pan. Bring to a boil, and cook 8 minutes or until reduced to 1/2 cup. Remove from heat; set broth aside, and keep warm.

  2. Place 1 thyme sprig in the center of each of 4 (10-inch) squares of aluminum foil. Place 1 fish on top of each thyme sprig. Sprinkle remaining salt and pepper over inside cavities of fish. Stuff 1/2 cup rice mixture into cavity of each fish. Wrap fish in foil, twisting ends to seal.

  3. Prepare grill.

  4. Place foil-wrapped fish on grill rack; grill 10 minutes on each side or until fish flakes easily when tested with a fork. Unwrap fish; remove and discard skin. Set fish aside, and keep warm.

  5. Melt butter in a small saucepan over medium-high heat. Add remaining leek, and sauté 2 minutes or until tender. Divide leek evenly among 4 individual plates, and top with fish. Drizzle 2 tablespoons broth over each fish, and sprinkle with parsley. Garnish with thyme sprigs, if desired.

  6. carbo rating: 22

The Complete Step-by-Step Low Carb Cookbook