Pan Trout with Garlicky Rapini and Brown Rice

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Rapini is an underused vegetable. Bitter and pungent, it can stand up to a lot of garlic to make a perfect foil for pan-fried trout.

Tags: Intermediate, 20 Mins, Entrées, Fish, Rice & Grains, Fry, Microwave, President's Choice Blue Menu, Healthy Insider’s Report 2013, Omega 3
Serves: 2
Skill level: Intermediate
Prep time: 15  minutes
Cooking time: 20  minutes
Total: 35  minutes

Additional Information

Ingredients

4 cups (1 L) roughly chopped rapini
1 pkg (280 g) PC Blue Menu Rainbow Trout Skinless Fillets , thawed
1 tbsp (15 mL) olive oil
1/2 tsp (2 mL) sea salt
1/8 tsp (0.5 mL) freshly ground black pepper
1 cup (250 mL) fat free plain Greek yogurt
1 pouch (283 g) PC Cooked Whole Grain Brown Rice Sides
1 tbsp (15 mL) chopped garlic
1-1/2 tsp (7 mL) prepared horseradish

Instructions

  1. In pot of boiling water, cook rapini for 1 to 2 minutes or until almost cooked through. Drain; rinse with cold water. Drain well, gently squeezing out excess water. Set aside.
  2. Drizzle both sides of trout fillets with half of olive oil and sprinkle with half of salt and pepper. Heat nonstick frying pan over medium-high heat; add trout and cook for 6 to 8 minutes, turning once, or until cooked through. Remove from frying pan; cover to hold warm.
  3. Place rice pouch on a paper towel, seam side up. Pouch is self-venting; do not puncture, tear or cut. Microwave on HIGH for 3 minutes. Meanwhile, wipe frying pan clean; add remaining oil and heat over medium heat. Cook garlic for 1 minute, stirring frequently. Add drained rapini, remaining salt and pepper; cook for 2 to 3 minutes, stirring frequently or until heated through.
  4. Set half of cooked rice aside for another use. Divide fish, rapini and remaining rice between two plates. In small bowl, stir together yogurt and horseradish; spoon over fish.

Nutritional Information

Per serving:
480 calories
fat 24 g
omega 3 polyunsaturates 3.8 g
sodium 710 mg
carbohydrate 29 g
fibre 2 g
protein 37 g