Gluten-freeDairy-freeMediterraneanAnti-inflammatoryLunchB12

Trout and Brown Rice Bowl with Cucumber

Name: Trout and Brown Rice Bowl with Cucumber
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 1 serving
Cuisine: Mediterranean
Ingredients: 120 g trout fillet, skin on; 75 g brown rice, uncooked (or 180g cooked); 100 g cucumber, thinly sliced; 2 tsp toasted sesame seeds; 1 tbsp olive oil; 1 tbsp gluten-free tamari (or GF soy sauce); 1 tsp rice vinegar; 1 tsp toasted sesame oil; 1 stalk spring onion, sliced; 0.5 lemon, cut into wedges; 1 pinch salt and black pepper

A fresh, fuss-free bowl of pan-seared trout over nutty brown rice with crisp cucumber and toasted sesame. Trout makes this a standout source of vitamin B12, with one bowl covering well over your daily need.

Prep: 10 min
Cook: 12 min
Total: 22 min
Servings: 1

Ingredients

120gtrout fillet, skin on
75gbrown rice, uncooked (or 180g cooked)
100gcucumber, thinly sliced
2tsptoasted sesame seeds
1tbspolive oil
1tbspgluten-free tamari (or GF soy sauce)
1tsprice vinegar
1tsptoasted sesame oil
1stalkspring onion, sliced
0.5lemon, cut into wedges
1pinchsalt and black pepper

Instructions

01
Rinse the brown rice and cook it in plenty of water for 25-30 minutes until tender (or use 180g pre-cooked rice). Drain and keep warm. Tip: cook a batch ahead to bring this bowl under 30 minutes.
02
While the rice cooks, pat the trout fillet dry and season both sides with a pinch of salt and pepper.
03
Heat the olive oil in a nonstick pan over medium-high heat. Lay the trout in skin-side down and cook for 3-4 minutes until the skin is crisp, then flip and cook 2-3 minutes more until it flakes easily. Set aside.
04
In a small bowl, whisk together the tamari, rice vinegar, and toasted sesame oil to make a quick dressing.
05
Slice the cucumber thinly and toss with half of the sesame seeds and a splash of the dressing.
06
Spoon the brown rice into a bowl. Top with the trout, the dressed cucumber, and sliced spring onion.
07
Drizzle over the remaining dressing, scatter the rest of the sesame seeds, and serve with a lemon wedge.

Nutrition (per serving)

Calories: 640kcal
Protein: 31g
Carbs: 58g
Fat: 22g
Fiber: 4.5g
Selenium: 32mcg
Zinc: 2.4mg
Iron: 2.3mg
B12: 7.2mcg
Iodine: 6mcg
Sodium: 720mg

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