Trout with quinoa and veggies

Thursday, March 1, 2018. Author Martin Cheifetz and Sabrina Neilson

Trout with quinoa and veggies

Trout is an oily fish and an excellent source of essential omega-3 fatty acids, which are anti-inflammatory and beneficial to boosting brain health. Quinoa is a low-glycemic impact source of plant protein, great for stabilizing blood sugar levels and helping to regulate appetite. Green cruciferous vegetables, such as broccoli, are a rich source of folate as well as Vitamins C and K.

Serves 4

Ingredients

1 whole trout weighing 2-3lbs (1-1.25 kgs), preferably wild (not farmed)* and preferably with the head on**
2 Tbsp olive or coconut oil (30 ml)
2 Tbsp butter (30g)
Handful of sliced or slivered almonds (or if you have a nut allergy, substitute 2 Tbsp capers (30g) drained and dried on paper towels)
1 lemon, halved
Handful of fresh parsley
Salt and pepper

1 cup quinoa (ideally a mixture of white, red, and black) (250g)
8oz frozen kale or spinach (250g)

2 cups (about 300 grams) broccoli, carrots, and red peppers (or other mixed vegetables of your choice), chopped or sliced 

Instructions

1. Clean the fish (or have someone clean it for you) and season to taste inside and out with salt and pepper

2. Boil the quinoa in 2 cups (500ml) water for 5 minutes in a covered saucepan.  Stir in the frozen kale or spinach, cover tightly, turn off the heat and set aside for 10 minutes to let the quinoa absorb the water

3. Lightly dry toast the almonds (if you're using them) using the large non-stick skillet in which you will cook the fish.  (If you have an oval, non-stick pan with a cover, this would be ideal).  Be careful not to let the almonds burn.  Remove the toasted almonds from pan and set aside. 

4. Heat the oil and butter over a medium heat until the butter starts to brown.  Add the fish and cover the pan either with a lid or with tin foil.  Cook for 3-4 minutes, flip the fish onto the other side, cover and cook for another 3-4 minutes

5. If you are using the capers instead of the almonds, add them to the pan along with the fish.  As they cook and dry out, they will begin to pop.  

6. While the fish is cooking, steam, sauté, or stirfry your chopped or sliced vegetables.

7. Stir the quinoa and greens mixture.  All the water should be absorbed and the greens will have defrosted and become soft.  You may want to reheat for a further minute or two if the mixture has cooled off too much

8. Your fish should be nicely cooked after 6-8 minutes.  You can tell by pulling on the dorsal fin of the fish (it should come out easily….if not, the fish isn’t cooked) or by looking at the eyes (they will be white). 

9. The nicest presentation is placing the quinoa mixture on a large platter, place the fish on top of the quinoa, drizzle the cooking oil over the top, sprinkle with the toasted almonds (or the popped capers) and parsley leaves, put the vegetables on the side of the fish (or alternatively mix together with the quinoa) and serve with lemon wedges.  You can impress your friends or family by filleting the fish at the table.

Nutritional profile per serving

Calories=582 kcal

Protein=38g (26% of total kcals)

Carbs=46g (31%)

Fat=28g (43%)

Notes

* You ideally want wild-caught trout if you can find it at your local store or ideally, catch it yourself.  Farmed trout can be delicious but some fish farms and fish farm practices are rather gross and are best avoided if you don’t know the source.  The same logic and hygiene issues that might concern you in the caged vs free-range chicken debate also applies to farmed vs wild fish.

**You ideally want to buy a fish when it is completely intact.  This way, you can see the eyes (which should be fresh and clear) and the gills (which should look vividly red/maroon).  If you cannot see the eyes and gills, you really have no idea whether the fish was caught an hour ago, or a week ago.

Please get in touch if you want some tips on catching or cooking your fish. I can assure you that catching a nice fish and turning it into a beautiful meal is one of life's great, simple pleasures.  

Here at FitnessGenes, we're huge proponents of weight training as it is without question the best exercise modality for improving body composition, positively changing your physical appearance, increasing strength, and improving bone density (among numerous other benefits).  But we're also equally strong proponents of getting outside and enjoying a wide variety of activities that are beneficial for not only our physical, but mental health as well.  Indoors or outdoors....just get moving! 

Please direct your outdoor fitness, fishing, or cooking questions to me via email me at martin.cheifetz@fitnessgenes.com  or Tweet me at https://twitter.com/martincheifetz

Kayak fishing for trout, which according to my Garmin tracker burns about 350 kcal per hour.  2 hours of paddling, plus hauling the kayak on  and off the car and and to the lake is a highly enjoyable full body workout expending about 1,000 kcals.  Please pardon my finger ;-)

Kayak fishing for trout, which according to my Garmin tracker burns about 350 kcal per hour. 2 hours of paddling, plus hauling the kayak on and off the car and and to the lake is a highly enjoyable full body workout expending about 1,000 kcals. Please pardon my finger ;-)

Other recipes you may enjoy

If you enjoy fish, please try these other delicious recipes from the FitnessGenes kitchens: Fish tacos, Pistachio crusted cod and roasted vegetables, Fish stew, Prawn and tomato pasta, and Salmon cakes

If you enjoy quinoa, please try these recipes:  Cheesy quinoa bites, Four quinoa recipes for quick and easy meal prep, Quinoa garden bowl, Lentil, quinoa, and herb garden salad, Butternut quinoa protein bowl, and for dessert, try a an Apple and quinoa crumble

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