Highland Trout with Stewed Lentils and Kale

Pan-seared steelhead trout fillets served over a savory bed of thyme-simmered brown lentils, sweet carrots, and tender chopped kale.

• Prep: 20 min
• Cook: 35 min
• Total: 55 min
• Servings: 6
• Cuisine: Scottish
• Difficulty: Medium
• Cost: $4.74/serving

Dietary

• Gluten-Free
• Dairy-Free
• Pescatarian
• Nut-Free
• Egg-Free
• Low-Sugar
• Low-Cholesterol
• Low-Saturated-Fat
• High-Protein
• Halal
• Kosher
• Low-Fat
• Low-Calorie

Tags

• healthy
• comfort food
• special occasion

Ingredients

• 1.5 pound steelhead trout fillet (skinless, cut into 6 equal portions)
• 1.5 cup brown lentils (dry, rinsed)
• 8 ounce kale (chopped, stems removed)
• 2 carrots (medium, finely diced)
• 1 tablespoon fresh thyme (leaves only)
• 2 clove garlic (minced)
• 1 tablespoon avocado oil
• 4 cup vegetable broth (low-sodium)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper (ground)
• 1 tablespoon apple cider vinegar

Instructions

1. Combine rinsed brown lentils, diced carrots, minced garlic, fresh thyme, vegetable broth, and 1/4 teaspoon of the salt in a large saucepan over medium-high heat.
2. Bring lentils to a boil, then reduce heat to low, cover, and simmer for 25 minutes until lentils are tender and liquid is mostly absorbed.
3. Stir chopped kale and apple cider vinegar into the lentils, cover, and cook for 5 minutes until kale is thoroughly wilted.
4. Season steelhead trout fillets with remaining 1/4 teaspoon salt and black pepper.
5. Heat avocado oil in a nonstick skillet over medium-high heat, add trout fillets, and sear for 3 to 4 minutes per side until lightly browned and flaking easily at 145°F.
6. Spoon warm stewed lentils and kale onto dinner plates and top each portion with a seared trout fillet.

Notes

Steelhead trout offers rich omega-3s with a mild flavor similar to salmon.

Nutrition (per serving)

• Calories: 393
• Protein: 36.3 g
• Carbohydrates: 40.7 g
• Fat: 9.8 g
• Fiber: 7.6 g
• Sodium: 784 mg
• Saturated Fat: 1.8 g
• Sugar: 4.4 g
• Cholesterol: 70 mg