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.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Rinse the lentils under cold water and set them aside.

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

Pat the trout fillets dry with a paper towel. Season both sides with salt and black pepper.

Step 6

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.

Step 7

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.

Step 8

Enjoy your delicious Trout with Lentils!

Nutrition Facts

Serving size	1958.3 grams (1958.3g)

Amount per serving	% Daily Value*
Calories	2671

Total Fat 164.10g	210%
Saturated Fat 32.90g	165%
Polyunsaturated Fat 5.30g
Cholesterol 667mg	222%
Sodium 4833mg	210%
Total Carbohydrate 62.40g	23%
Dietary Fiber 22.10g	79%
Total Sugars 12.40g
Protein 223.70g	447%

Vitamin D 5429IU	27143%
Calcium 651mg	50%
Iron 19mg	103%
Potassium 5210mg	111%

*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.

Source of Calories

Fat: 56.3%

Protein: 34.1%

Carbs: 9.5%