Steaming is a good way to enjoy trout while keeping it low in fat. Cooked lettuce is a slightly bitter revelation.
Ingredients
- 8 large Iceberg lettuce leaves
- 4 trout fillets, pinboned and skinned
- salt and freshly ground black pepper
- 1 tbsp sunflower oil
- 4 scallions, finely sliced
- 8 shiitake mushrooms, finely sliced
- 2 tbsp chopped tarragon
- splash of lemon juice
For the Dressing
- 0.66 cup Greek yogurt
- 1 tbsp chopped capers
- 2 tbsp chopped parsley
- 1 shallot, finely chopped
How to Make It
- Blanch the lettuce leaves in boiling water for 20–30 seconds. Rinse under running cold water and pat dry with paper towels. Trim out the thick center veins so it is possible to lay the leaves flat. Overlap two leaves together, arrange a trout fillet on each, and season.
- Heat the oil in a small saucepan, add the scallions and mushrooms, and fry over brisk heat for 3–4 minutes until cooked. Add the tarragon and lemon juice, then cool.
- Divide the mushroom mixture over each trout fillet. Fold the lettuce over to encase.
- Lift the trout onto a large bamboo steamer. Do not allow the parcels to touch. Steam for 5–6 minutes, until the fish flakes to the touch.
- Meanwhile, mix the yogurt, capers, parsley, and shallot together and season lightly. Lift the fish parcels on to a large serving dish and serve the dressing separately.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 429 kcal Calories from Fat: 216 kcal |
|
% Daily Value*
|
| Total Fat 24 g 69% |
Saturated Fat 8 g 40% |
Trans Fat 0.0 g |
Sodium 0.7 mg 0% |
carbohydrates 6 g 5% |
Dietary Fiber 1.5 g 4% |
Sugars 5 g 6% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |