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Trout with Lentils

Becky Luigart-Stayner; Jan Gautro
Yield 4 servings (serving size: 1 cup)
Serve this dish warm or as a chilled salad over a bed of greens. If you purchase smoked trout, the recipe will come together even faster.

Ingredients

  • 1 teaspoon olive oil
  • 1/4 cup chopped leek
  • 1/4 cup finely chopped carrot
  • 2 garlic cloves, minced
  • 1 cup dried lentils
  • 1/2 cup water
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1/4 cup chopped celery
  • 1 tablespoon finely chopped fresh parsley
  • 1 tablespoon sherry vinegar
  • 3/4 teaspoon salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 2 (6-ounce) trout fillets
  • Cooking spray

Nutrition Information

  • calories 311
  • caloriesfromfat 18 %
  • fat 6.2 g
  • satfat 1.6 g
  • monofat 2.2 g
  • polyfat 1.9 g
  • protein 32.8 g
  • carbohydrate 31.3 g
  • fiber 15.2 g
  • cholesterol 50 mg
  • iron 5 mg
  • sodium 668 mg
  • calcium 96 mg

How to Make It

  1. Heat oil in a medium saucepan over medium-high heat. Add leek, carrot, and garlic; sauté 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. Remove from heat. Add celery, parsley, vinegar, 1/2 teaspoon salt, and 1/4 teaspoon pepper to lentil mixture, stirring to combine.

  2. Preheat broiler.

  3. Sprinkle trout with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. 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.