Trout with Lentils
Savor the perfect blend of earthy and savory flavors with this elegant Trout with Lentils recipe, a dish that beautifully balances crispy pan-seared trout fillets with a hearty lentil medley. Featuring protein-packed green or French lentils simmered in stock and infused with aromatic sautéed vegetables, Dijon mustard, and a splash of red wine vinegar, this recipe is bursting with wholesome ingredients. The trout is seasoned simply and cooked to golden perfection, providing a flaky yet crispy contrast that pairs seamlessly with the tender lentils. Ready in just 45 minutes, this dish is ideal for a weeknight dinner or a sophisticated yet easy dinner party main course. Served with a squeeze of fresh lemon and garnished with parsley, this recipe is a healthy, flavorful choice for those looking to elevate their seafood repertoire. Perfect for searches like "trout recipes," "easy lentil recipes," and "healthy fish dinners," Trout with Lentils is bound to become a new favorite.
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Recipe Information
Ingredients
- 4 pieces Trout fillets
- 1 teaspoon Salt
- 1 teaspoon Black pepper
- 4 tablespoons Olive oil
- 1 cup Lentils (green, brown, or French)
- 2 cups Chicken or vegetable stock
- 1 Shallot (finely chopped)
- 1 Carrot (finely diced)
- 1 Celery stalk (finely diced)
- 2 cloves Garlic (minced)
- 1 teaspoon Dijon mustard
- 2 tablespoons Red wine vinegar
- 2 tablespoons Fresh parsley (chopped)
- 4 Lemon wedges
Instructions
Rinse the lentils under cold water and set them aside.
In a medium saucepan, combine the lentils and chicken or vegetable stock. Bring to a boil, then reduce the heat to low and simmer for 20-25 minutes until tender. Drain any excess liquid and set aside.
While the lentils are cooking, heat 2 tablespoons of olive oil in a skillet over medium heat. Add the finely chopped shallot, diced carrot, diced celery, and minced garlic. Cook for 5-7 minutes, stirring often, until the vegetables are softened and fragrant.
Stir the cooked lentils into the sautéed vegetables. Add Dijon mustard, red wine vinegar, and fresh parsley. Mix well, season with salt and pepper to taste, and keep warm over low heat.
Pat the trout fillets dry with a paper towel. Season both sides with salt and black pepper.
Heat the remaining 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat. Place the trout fillets skin-side down in the pan. Cook for 3-4 minutes on the skin side until crispy, then carefully flip and cook the other side for another 2-3 minutes until the fish is cooked through and flakes easily.
To serve, spoon the lentil mixture onto individual plates. Place a trout fillet on top of the lentils, skin-side up. Garnish with additional fresh parsley if desired and serve each plate with a lemon wedge for squeezing over the top.
Enjoy your delicious Trout with Lentils!
Nutrition Facts
Calories |
501 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.1 g | 44% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 105 mg | 35% | |
| Sodium | 1056 mg | 46% | |
| Total Carbohydrate | 17.9 g | 7% | |
| Dietary Fiber | 6.2 g | 22% | |
| Total Sugars | 4.2 g | ||
| Protein | 36.2 g | 72% | |
| Vitamin D | 15.0 mcg | 75% | |
| Calcium | 72 mg | 6% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 967 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
