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Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 407.7
  • Total Fat: 11.2 g
  • Cholesterol: 98.7 mg
  • Sodium: 334.8 mg
  • Total Carbs: 35.8 g
  • Dietary Fiber: 4.1 g
  • Protein: 39.3 g

View full nutritional breakdown of Lemon-Pepper Trout over Quinoa calories by ingredient
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Lemon-Pepper Trout over Quinoa

Submitted by: KEEKBEAN


Number of Servings: 3

Ingredients

    3/4 cup (4.5oz) quinoa
    3/4 cup canned vegetable broth
    3/4 cup water
    1 carrot, diced
    1/2 onion diced
    3 boneless trout fillets
    1 tbsp lemon juice
    1/8 teaspoon ground pepper
    1 tbsp chopped fresh flat leaf parsley
    3 lemon wedges

Directions

1) Put the quinoa in a bowl and add cold water to cover. Stir gently with a fork for 1 minute. Drain through a fine mesh sieve, then rinse under cold running water for 1 minute. Drain thoroughly, 4-5 minutes
2) In a large saucepan, bring the brother and water to a boil. Add the carrots and onion and cook, stirring occasionally, until it returns to a boil. Stir in the quinoa, cover, and reduce heat to low. Simmer until the quinoa is tender and the liquid is absorbed, about 15 minutes.
3) Preheat the broiler. Coat a broiler rack with nonstick cooking spray.
4)Place the fish on the prepared rack, flesh side up. Drizzle each with 1 teaspoon lemon juice and season with pepper.
5) Position the broiler rack about 4 inches from the heat.
6) Broil the fish until opaque throughout, about 5 minutes.
7) To serve, mound the quinoa mixture on a platter. Top with the fish. Sprinkle with the parsley. Garnish with the lemon wedges.

Number of Servings: 3

Recipe submitted by SparkPeople user KEEKBEAN.





TAGS:  Fish |

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