Ocean Trout In The Manner Of Wild Rice Salad

Boost your intake of wholegrain goodness taking into consideration a delicious and nutritious meal of ocean trout as soon as wild rice salad.

The ingredient of Ocean Trout In The Manner Of Wild Rice Salad

• 100g packet wild rice
• 3 4 cup medium grain brown rice
• 2 celery stalks trimmed finely chopped
• 1 4 cup chopped lighthearted flat leaf parsley leaves
• 1 4 cup chopped fresh mint leaves
• 3 green onions thinly sliced
• 100g snow peas trimmed thinly sliced transversely
• 1 tsp finely grated lemon rind
• 2 tbsp lemon juice
• 4 180g each ocean trout fillets
• 2 tsp alfa one rice bran oil
• 1 tbsp reduced fat whole egg mayonnaise
• 1 tbsp reduced fat sharp cream
• 2 tbsp reduced fat plain greek style yoghurt
• 1 tbsp drained baby capers chopped
• 1 2 tsp finely grated lemon rind
• 1 tbsp lemon juice

The Instruction of ocean trout in the manner of wild rice salad

• place wild rice brown rice and 2 3 4 cups chilly frosty water in a large saucepan over high heat cover bring to the boil cut heat to low simmer covered for 40 minutes or until liquid has absorbed and rice is tender separate from heat stand covered for 10 minutes fluff like a fork transfer to a large bowl set aside to cool for 20 minutes meanwhile prepare remaining ingredients
• go to celery parsley mint onion snow peas lemon rind and lemon juice to rice mixture toss to combine
• make sauce add up mayonnaise pointed cream yoghurt capers lemon rind and lemon juice in a bowl season taking into consideration salt and pepper
• heat a large non stick frying pan greater than medium high heat drizzle trout similar to oil rub to coat season skin in the manner of salt and pepper cook skin side down for 3 minutes turn cook for 3 minutes for medium or until cooked to your liking divide rice fusion amid plates summit zenith considering trout relieve sustain in the same way as sauce

Nutritions of Ocean Trout In The Manner Of Wild Rice Salad

calories: 583 877 calories
calories: 21 grams fat
calories: 6 grams saturated fat
calories: 54 grams carbohydrates
calories: 5 grams sugar
calories: n a
calories: 42 grams protein
calories: 112 milligrams cholesterol
calories: 239 93 milligrams sodium
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calories: nutritioninformation

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