Herbed Broth-Simmered Trout

Delicate rainbow trout gently simmered in a light herbal broth, served with citrus-dressed black beans and steamed cauliflower.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 6
• Cuisine: Austrian
• Difficulty: Easy

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Sodium
• High-Fiber
• Low-Sugar
• Low-Cholesterol
• Low-Saturated-Fat
• Halal
• Kosher
• Low-Fat
• Low-Calorie
• Low-Carb

Tags

• boil
• steam
• fresh
• quick
• healthy

Ingredients

• 1.5 pound rainbow trout fillet (cut into 6 portions)
• 2 can black beans (no-salt-added, rinsed and drained)
• 1 head cauliflower (cut into small florets)
• 2 cup water
• 1 tablespoon olive oil
• 2 piece fresh rosemary (whole sprigs)
• 2 tablespoon fresh parsley (chopped)
• 1 lemon (sliced into rounds)
• 0.5 teaspoon salt (divided)
• 0.25 teaspoon black pepper (ground)

Instructions

1. Place cauliflower florets in a large steamer pot over boiling water and steam covered for 7 minutes until tender.
2. In a small saucepan, warm the rinsed black beans with olive oil, 1/4 teaspoon salt, and half the black pepper over low heat for 5 minutes.
3. In a wide skillet, combine water, rosemary sprigs, lemon slices, and remaining 1/4 teaspoon salt. Bring to a gentle simmer over medium heat.
4. Gently place the trout fillets skin-side down into the simmering liquid. Cover with a lid and poach for 6 to 8 minutes until the flesh turns opaque and flakes tenderly.
5. Carefully remove trout with a slotted spatula. Serve over a bed of warm seasoned black beans and steamed cauliflower, finishing with fresh parsley.

Notes

Gentle simmering keeps the trout extraordinarily moist and flaky without needing butter.

Nutrition (per serving)

• Calories: 290
• Protein: 27 g
• Carbohydrates: 26 g
• Fat: 8 g
• Fiber: 10.5 g
• Sodium: 235 mg
• Saturated Fat: 1.4 g
• Sugar: 2.8 g
• Cholesterol: 58 mg