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Becky Luigart-Stayner; Jan Gautro Photo by: Becky Luigart-Stayner; Jan Gautro

Trout with Lentils

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.

Cooking Light MARCH 2004

  • Yield: 4 servings (serving size: 1 cup)

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.

Nutritional Information

Amount per serving
  • Calories: 311
  • Calories from fat: 18%
  • Fat: 6.2g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 2.2g
  • Polyunsaturated fat: 1.9g
  • Protein: 32.8g
  • Carbohydrate: 31.3g
  • Fiber: 15.2g
  • Cholesterol: 50mg
  • Iron: 5mg
  • Sodium: 668mg
  • Calcium: 96mg
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Trout with Lentils recipe

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