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Ocean trout with wild rice salad
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Prep Time:
35 minutes
Cook Time:
40 minutes
Total Time:
75 minutes
Elevate your meal with ocean trout and wild rice salad for a hearty wholegrain boost.
Ingredients:
  • 100g packet wild rice
  • 150.00 gm medium-grain brown rice
  • 2 celery stalks, trimmed, finely chopped
  • 62.50 ml chopped fresh flat-leaf parsley leaves
  • 62.50 ml chopped fresh mint leaves
  • 3 green onions, thinly sliced
  • 100g snow peas, trimmed, thinly sliced diagonally
  • 42.00 gm lemon juice
  • 4 (180g each) ocean trout fillets
  • 9.20 gm rice bran oil
  • 19.80 gm reduced-fat whole-egg mayonnaise
  • 18.80 gm reduced-fat sour cream
  • 40.00 ml reduced-fat plain Greek style yoghurt
  • 20.00 ml drained baby capers, chopped
  • 1/2 tsp finely grated lemon rind
Instructions:
  • In a large saucepan, combine wild rice, brown rice, and 2 3/4 cups of cold water over high heat. Cover and bring to a boil. Reduce heat to low and simmer covered for 40 minutes until the liquid is absorbed and the rice is tender. Remove from heat and let it stand covered for 10 minutes. Fluff the rice with a fork and transfer to a large bowl. Allow it to cool for 20 minutes while you prep the remaining ingredients.
  • Combine celery, parsley, mint, onion, snow peas, lemon rind, and lemon juice with the rice mixture, toss until well mixed.
  • Prepare the flavorful sauce by mixing mayonnaise, sour cream, yogurt, capers, fresh lemon zest, and lemon juice in a bowl. Then, add a sprinkle of salt and pepper to enhance the taste.
  • Preheat a large non-stick frying pan over medium-high heat. Drizzle oil over the trout and rub to coat. Season the skin with salt and pepper. Cook the trout, skin side down, for 3 minutes, then flip and cook for another 3 minutes for medium doneness, or until cooked to your liking. Serve the trout over a bed of rice mixture and drizzle with sauce.

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