Rainbow trout is a perfect quick-cooking fish. When it's seared, the tender flesh—enhanced here by smoky, spicy chipotle chili powder—practically falls off the skin. Filled with colourful veggies, smoky lentils and a citrusy vinaigrette, this salad is a comforting meal served warm, and any leftovers make a light, refreshing lunch straight out of the fridge.
- Portion size 6 servings
- Credits : Canadian Living Magazine: January 2014
- 1 dried green lentils (about 2-1/4 cups)
- 1 red pepper halved and seeded
- 1/4 cup extra-virgin olive oil
- 1 leek (white and light green parts only), halved and sliced
- 2 yellow zucchinis halved lengthwise and sliced
- 1/2 teaspoon chipotle chili powder
- 450 g skin-on rainbow trout fillets cut in half crosswise
- 1/4 cup chopped fresh cilantro
- 2 teaspoons grated lime zest
- 1/4 cup lime juice
- 2 tablespoons sodium-reduced soy sauce
- 2 cloves garlic minced
MethodIn large saucepan, combine lentils with enough water to cover by 1 inch (2.5 cm); bring to boil. Reduce heat and simmer, stirring occasionally, until tender, about 15 minutes. Drain; transfer to bowl.
Meanwhile, broil orange peppers, cut side down, on foil-lined rimmed baking sheet until softened and charred, 12 to 15 minutes. Let cool enough to handle; peel and cut lengthwise into strips. Add to lentils.
In large nonstick skillet, heat 2 tsp of the oil over medium-high heat; cook leek, stirring often, until softened and light golden, about 4 minutes. Add zucchini; cook, stirring occasionally, until tender-crisp, about 3 minutes. Add to lentil mixture.
Add 1 tsp of the remaining oil to pan; sprinkle chili powder over fleshy side of fish. Cook, skin side up, until deep golden and crispy, about 4 minutes. Turn and cook until fish flakes easily when tested and skin is starting to crisp, about 5 minutes. Remove from pan; let cool slightly.
Meanwhile, whisk together remaining oil, cilantro, lime zest, lime juice, soy sauce and garlic. Pour over lentil mixture; toss to coat. Remove and discard fish skin; flake flesh with fork. Add to lentil mixture; gently toss to combine.
Nutritional facts Per serving: about
- Fibre 11 g
- Sodium 235 mg
- Sugars 6 g
- Protein 35 g
- Calories 460.0
- Total fat 14 g
- Potassium 1291 mg
- Cholesterol 39 mg
- Saturated fat 3 g
- Total carbohydrate 51 g
- Iron 59.0
- Folate 195.0
- Calcium 10.0
- Vitamin A 17.0
- Vitamin C 75.0