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Rainbow Trout With Jasmine Rice And Citrus Vinaigrette

 
Ingredients -
 
4 rainbow trout, cleaned and headless
2 cups all purpose flour
Salt and white pepper
1 teaspoon butter
3 tablespoons olive oil
1 teaspoon butter
24 spears broccoli
4 small summer squash
4 tablespoons melted butter (optional)

For the Citrus Vinaigrette:

¾ cup fresh lime, lemon or orange juice (or a mixture of these)
¼ cup champagne vinegar or white wine vinegar
1 tablespoon Dijon mustard
2 ½ cups canola oil or olive oil (or a mixture of these)
1 tablespoon finely chopped shallots
Salt and white pepper

For the Jasmine Rice:

3 cups rinsed jasmine rice
1 bay leaf
¾ cup finely diced onion
3 ½ cups cold water
Salt and white pepper

 
Preparation:
 

First make the jasmine rice.

Combine the rice, bay leaf, onion, water, salt and pepper in a pan, cover it and bring the mixture to a boil.

When the water level sinks below the rice level, turn the heat down to keep it at a simmer.

Cook for 8 minutes then turn the heat off. Leave the pan covered while you cook the fish and vegetables.

Season the fish with salt and pepper on both sides then lightly dust them with flour.

Heat the butter and oil in a big skillet until it nearly smokes.

If you only have a small skillet, you will need to cook the fish in 2 batches.

Shake the excess flour off the fish and put them skin side up in the skillet.

Sauté them for 2 minutes or until the fish is golden brown.

Use tongs to turn the fish over and cook skin side down for another couple of minutes or until the fish is cooked through.

Rinse the vegetables under cold water.

Slice the squash into ½ inch pieces and steam them with the broccoli florets until soft.

Put the citrus juice, vinegar, mustard and shallots in a blender and blend for about 30 seconds.

Add the oil gradually.

Season to taste. Fluff the rice with a fork and divide it between 8 serving plates.

Arrange the fish on top of the rice and drizzle the citrus vinaigrette mixture over the fish.

Serve the steamed vegetables on the side with some melted butter or vinaigrette on them.

(Serves 8)

 

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Rainbow Trout with Jasmine Rice and Citrus Vinaigrette

 
Nuttritional Info:
 
Calories (kcal): 1229
% Calories from Fat: 54.9%
% Calories from Carbohydrates: 35.1%
% Calories from Protein: 10.0%
 
Per Serving Nutritional Information:
 
Total Fat (g): 77g 119%
Saturated Fat (g): 9g 44%
Monounsaturated Fat (g): 50g 223%
Polyunsaturated Fat (g): 15g 67%
Cholesterol (mg): 26mg 9%
Total Carbohydrate (g): 112g 37%
Dietary Fiber (g): 18g 70%
Protein (g): 32g 64%
Sodium (mg): 174mg 7%
Potassium (mg): 2052mg 59%
Calcium (mg): 300mg 30%
Iron (mg): 9mg 53%
Zinc (mg): 4mg 24%
Vitamin C (mg): 448mg 747%
Vitamin A (i.u.): 7396IU 148%
Vitamin A (r.e.): 749 1/2RE 75%
 
 



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