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australian

Tasmanian Trout with Warm Lentil Lemon Salad

This simmered dish pairs trout fillet with brown lentils, lemon juice and Dijon mustard. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Lunch Dinner
easy
Balanced High satiety Heart friendly Pescatarian Gluten free
300 kcal 2000 kcal
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Estimated macros per portion

63 g Protein
59 g Carbohydrates
19 g Fat
11 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

  • 204g trout fillet 204 kcal
  • 79g brown lentils (dry) 278 kcal
  • 14g olive oil 124 kcal
  • 23g lemon juice 7 kcal
  • 11g Dijon mustard 8 kcal
  • 136g cherry tomatoes, halved 24 kcal
  • 11g flat-leaf parsley, chopped 4 kcal
  • 2g salt 0 kcal
  • 1g black pepper 3 kcal

Cooking instructions

  1. brown lentils (dry)
    Rinse lentils and simmer in water until tender, 18-22 minutes; drain well.
  2. trout filletolive oilsaltblack pepper
    Season trout with salt and black pepper. Heat olive oil in a nonstick pan over medium-high heat and cook trout 3-4 minutes per side until just cooked.
  3. lemon juiceDijon mustardsaltblack pepper
    In a bowl, whisk lemon juice with Dijon mustard and a pinch of salt and pepper.
  4. brown lentils (dry)cherry tomatoesflat-leaf parsley
    Toss warm lentils with cherry tomatoes, parsley, and the dressing.
  5. trout filletbrown lentils (dry)
    Serve trout over the warm lentil salad.

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