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Rainbow trout with basil pea puree

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $2.51 One serving costs about $2.51

$2.51 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 gluten-free,dairy-free,healthy,paleo,primal,pescetarian,gluten free,dairy free,paleolithic,primal,pescatarian lunch,main course,main dish,dinner
spoonacular Score:91%

Spoonacular Score: 91%

 

Rainbow trout with basil pea puree could be just the gluten free, dairy free, paleolithic, and primal recipe you've been looking for. One portion of this dish contains around 12g of protein, 1g of fat, and a total of 189 calories. For $2.51 per serving, this recipe covers 24% of your daily requirements of vitamins and minerals. This recipe serves 2. It works well as a main course. This recipe is liked by 1 foodies and cooks. If you have filet of rainbow trout, peas, juice of lime, and a few other ingredients on hand, you can make it. It is brought to you by Foodista. From preparation to the plate, this recipe takes roughly roughly 45 minutes. Taking all factors into account, this recipe earns a spoonacular score of 90%, which is spectacular. Saffron Chicken Breasts with English Pea Purée, Pea Shoots, and Mint, Lamb Sausage with Pea Purée and Pea Sprouts, and Rainbow Trout With Potatoes are very similar to this recipe.

Rainbow Trout on the menu? Try pairing with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is King Estate Signature Collection Pinot Gris. It has 4.3 out of 5 stars and a bottle costs about 16 dollars.

King Estate Signature Collection Pinot Gris

Light straw with emerald green hue. Aromas of green apple, citrus, honeysuckle, white peach, apricot and floral notes. Flavors of pear, melon, lemon and lime, wet stone, kiwi and honey. The palate has a soft, rich entry, nice texture, good weight and a long, lively crisp finish.

» Get this wine on Wine.com

Ingredients

Servings:
1 large
1 large rainbow trout filet
rainbow trout filet
0.5
0.5  lime zest
lime zest
some
some cayenne pepper
cayenne pepper
some
some salt and pepper
salt and pepper
3 cups
3 cups frozen peas
frozen peas
1 Handful
1 Handful fresh basil leaves
fresh basil leaves
1 clove
1 clove garlic
garlic
0.5
0.5  lime (juice)
lime (juice)
1 large rainbow trout filet
1 large
rainbow trout filet
0.5  lime zest
0.5
lime zest
some cayenne pepper
some
cayenne pepper
some salt and pepper
some
salt and pepper
3 cups frozen peas
3 cups
frozen peas
1 Handful fresh basil leaves
1 Handful
fresh basil leaves
1 clove garlic
1 clove
garlic
0.5  lime (juice)
0.5
lime (juice)

Equipment

kitchen towels
kitchen towels
frying pan
frying pan
kitchen towels
kitchen towels
frying pan
frying pan


Instructions

Heat some olive oil in a pan. With kitchen towels dab the filet to make sure it is dry. Sprinkle the filet on both sides with the salt, pepper and cayenne. Place the filet skin side down in the pan. Sprinkle the zest on the flesh. Cook until the skin is golden and crisp, about three minutes. Then flip over and continue to cook for another three to five minutes, depending on the level on doneness you prefer. While the fish is cooking, blend all the ingredients for the puree together. I tasted it and then found I would like some more basil so I added more in. Add the lime juice last. Serve the trout with the puree and some more lime wedges on the side. Enjoy!

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.59
Ingredient
1 large rainbow trout filet
½ lime zest
some cayenne pepper
3 cups frozen peas
1 Handful fresh basil leaves
1 clove garlic
½ lime (juice)
Price
$0.02
$2.79
$0.23
$3.86
$0.08
$0.07
$0.13
$7.17

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

Cooking Tips

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • get more cooking tips

Green Tips

  • Since pesticide residue is most likely to be stored in the skin/rind, it might be advisable to buy organic limes if you're using them for zest.

Disclaimer

Nutritional Information

Quickview
189 Calories
12g Protein
1g Total Fat
34g Carbs
100% Health Score
Limit These
Calories
189
9%

Fat
1g
2%

  Saturated Fat
0.2g
1%

Carbohydrates
34g
12%

  Sugar
12g
14%

Cholesterol
0.3mg
0%

Sodium
109mg
5%

Get Enough Of These
Protein
12g
25%

Vitamin C
95mg
116%

Vitamin K
59µg
56%

Fiber
11g
48%

Manganese
0.95mg
48%

Vitamin A
2145IU
43%

Vitamin B1
0.59mg
40%

Folate
145µg
36%

Phosphorus
246mg
25%

Vitamin B3
4mg
24%

Vitamin B6
0.42mg
21%

Copper
0.41mg
20%

Iron
3mg
19%

Magnesium
76mg
19%

Zinc
2mg
19%

Vitamin B2
0.3mg
18%

Potassium
588mg
17%

Calcium
67mg
7%

Selenium
4µg
6%

Vitamin E
0.64mg
4%

Vitamin B5
0.29mg
3%

covered percent of daily need

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