Trout with Lentils

Trout with Lentils Recipe
Becky Luigart-Stayner; Jan Gautro
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.

Yield:

4 servings (serving size: 1 cup)

Recipe from

Cooking Light

Nutritional 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

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

Preparation

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.

Preheat broiler.

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.

Note:

Lia Mack Huber,

March 2004
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