Pan-Seared Trout with Fresh Lentil Salad
A light yet satisfying dinner featuring pan-seared trout fillets, rich in omega-3s, served alongside a vibrant spring salad of green lentils, spinach, and fresh vegetables.
Ingredients
- Spinach200 g
- Cherry Tomato50 g
- Cucumber50 g
- Garlic5 g
- Olive Oil10 g
- Lemon0.5 piece
- Salt0.5 tsp
- Black Pepper0.3 tsp
- Trout Fillet250 g
- Cooked Green Lentils150 g
- Dill5 g
Instructions
- 1Step 1
Pat trout fillets dry with paper towels. Season both sides with salt and pepper. Mince garlic. Rinse cooked green lentils under cold water and drain well. Halve cherry tomatoes and thinly slice cucumber. Roughly chop fresh dill.
- 2Step 2
Heat half of the olive oil in a large non-stick skillet over medium-high heat. Once hot, add trout fillets skin-side down and sear for 4-5 minutes until the skin is crispy and golden.
- 3Step 3
Flip the fillets and cook for another 3-4 minutes until cooked through and flaky. Squeeze a quarter of a lemon over the fish during the last minute of cooking.
- 4Step 4
While fish cooks, in a large bowl, combine rinsed lentils, spinach, cherry tomatoes, cucumber, minced garlic, and chopped dill. Drizzle with the remaining olive oil and juice from the remaining lemon. Toss gently to combine.
- 5Step 5
Serve the pan-seared trout immediately alongside the fresh lentil salad.
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