Pan-Seared Wild Trout with Dill Sauce

Seared Wild Trout Recipe

Do you get excited when someone tells you they’re serving you trout?

It’s tasty and really healthy for you, but I can’t admit I would get excited. This recipe, however, is a real game-changer!

You will find my fish is cooked moderately firm and moist in texture, with a unique combination of lemon, vegenaise, dill and other fresh ingredients.

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The key here is using vegenaise to replace the mayonnaise-like products you find in the stores. Vegenaise is a super-healthy natural alternative that doesn’t contain eggs, dairy or gluten, and if you’re like me, you’ll buy the one that does not contain soy as well.

Some of the core ingredients of vegenaise are apple cider vinegar, expeller pressed safflower oil, pea protein, sea salt and lemon juice. Vegenaise also has the added bonus of being low in sodium, fat and carbohydrates.

I’ve also added two great side dishes, one being a Sesame Lime Cabbage Salad. Cabbage is loaded with vitamin C, which is good for your immune system; cabbage also has potassium, known to help cell function and control heart rate and blood pressure. Paired with nutrient-rich limes and coconut nectar, this salad is a delicious way to eat your antioxidants!

I’ve modified this recipe for the everyday busy person who doesn’t like making complex and time-consuming meals. Sound like anyone you know?! So let’s get started!

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Pan-Seared Wild Trout with Dill Sauce

Ingredients

  • 10 to 12 oz wild trout (skinless)
  • 2 tbsp coconut oil
  • Sea salt
  • Ground pepper

Directions

Preheat a frying pan on medium-high heat.
Add 2 tbsp coconut oil.
Wash fish and cut into 2 pieces.
Season the fish with salt and pepper on each side.
Place the fish in the pan and cook for 5 to 8 minutes on each side.

Serves 2

Dill Sauce

Ingredients

  • 3 tbsp vegenaise
  • 1/2 lemon, squeezed
  • Handful fresh dill
  • 2 garlic cloves, minced

Directions

Add all ingredients in food processor and blend until smooth.
Serve on top of fish

Spiced Rice

Ingredients

  • 1 ½ cups long grain brown rice
  • 3 cups water
  • 1 cup peas, frozen
  • 3 tbsp coconut oil
  • 1 tsp turmeric
  • 1 tbsp ground garlic
  • 1 tbsp paprika
  • 1 tsp sea salt

Directions

Heat pan on stove top medium-high heat.
Add 2 tbsp coconut oil and melt.
Add spices and mix with wooden spoon.
Once the oil is melted and spices are fragrant, add rice; using your spoon, bathe in the spices and oil.
Add water and bring to a boil.
Cook rice on medium heat for 12 to 15 minutes.
Turn down heat to low and cook for another 10 minutes or until the water evaporates.
Put peas into a steamer and cook for 5 to 8 minutes or until tender.
Once the water has evaporated in rice, fluff with wooden spoon, adding 1 tbsp of coconut oil with cooked peas and set aside.

Sesame Lime Cabbage Salad

Ingredients

  • 8 oz. shredded cabbage
  • 1/2 cup shredded carrots
  • Black and tan sesame seeds
  • 1 lime, juiced
  • 2 tbsp raw apple cider vinegar
  • 1 tsp coconut nectar
  • 1/4 tsp ground ginger
  • 1/4 tsp sea salt
  • 1/2 tsp of roasted sesame oil

Directions

Combine all of the dressing ingredients into a blender and blend until completely smooth.
Combine the salad ingredients in a large bowl, and toss well.
Allow to marinade for at least 30 minutes in the fridge before serving.
Serve with fish and rice.
Leftovers can be stored in the fridge for up to 4 days.