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Trout Fillet with Pine Nut Crust, Herb Rice and Spicy Tomato Sauce

Pan-fried nut-crusted trout served alongside aromatic herb rice and a smooth, spicy tomato and white wine sauce.

HealthySeafoodHigh ProteinRiceTrout
Estimated Nutrition
Calories
1642.5
kcal / serving
1642.5 kcal total
Carbs
145.8g
per serving
145.8 g total
Fat
88.2g
per serving
88.2 g total
Protein
68.4g
per serving
68.4 g total
Cook Time
25
minutes
Serves
1
person
Dietary
Vegetarian Vegan Dairy Free Gluten Free

Ingredients

Dairy
15
g
Butter
for trout
Fruits
0.5
piece
Lemon
juice only
GrainsCereals
200
g
Long Grain Rice
Liquids
200
ml
Vegetable Stock
hot
2
tbsp
White Wine
NutsSeeds
55
g
Pine Nuts
roughly chopped
1
clove
Garlic
finely chopped for rice
1
1
Salt
to taste
1
1
Black Pepper
freshly ground, to taste
2
tbsp
Dill
chopped, plus sprig for garnish
2
tbsp
Flat leaf Parsley
chopped
1
clove
Garlic
finely chopped for sauce
1
handful
Basil
torn leaves
OilsFats
15
ml
Olive Oil
for trout
15
ml
Olive Oil
for rice
15
ml
Olive Oil
for sauce
Seafood
1
piece
Rainbow Trout
fillet halved
Vegetables
0.5
piece
Onion
finely chopped for rice
0.5
piece
Onion
finely chopped for sauce
1
piece
Green Chilli
chopped
3
piece
Tomato
fresh, chopped

Method

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