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Pan-Seared Trout with Lemony Spinach Rice
Crispy-skinned trout on garlicky leek rice with wilted spinach and a squeeze of lemon.
Fits Heart health, Celiac, Hashimoto's and 12 more diets
Plan your dinnersGluten checks every recipe for everyone at your table. Free.
Ingredients
- 2 fillets rainbow trout fillets
- 2 tbsp olive oil
- ¾ cup brown rice, uncooked
- 1 leek, sliced, white and light green parts
- 5 oz baby spinach
- 2 cloves garlic, sliced
- 1 lemon, zest and a squeeze of juice
- 1 tsp fresh thyme leaves
- ½ tsp salt
- ¼ tsp black pepper
Method
- Simmer the brown rice in water until tender.35 min timer
- Season the trout with thyme, salt and half the pepper.
- Heat the oil in a skillet and cook the leek and garlic until soft.4 min timer
- Lift the leek out, then sear the trout skin-side down until the flesh flakes at 145°F.5 min timer
- Wilt the spinach into the leeks, then fold in the rice, lemon zest and juice.3 min timer
- Serve the trout over the lemony rice, skin crisped upward.
Why it works
- High cholesterol: Trout and olive oil instead of butter, with spinach and brown rice alongside.
- No pork: The only protein here is rainbow trout, seared in olive oil.
- No spicy food: Seasoning is lemon, thyme and a whisper of black pepper, nothing hot.
Heart health check: watch for saturated fat, salt, processed meat and added sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
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This recipe also fits: Celiac recipes, Hashimoto's recipes, PCOS recipes, Anti-inflammatory recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, Diabetes recipes, High blood pressure recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Low-GI recipes, Sheet pan recipes, One pan recipes, Gluten-free dairy-free recipes.