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Rainbow trout fillet served over a bed of bulgur salad in a white plate, with a serving spoon and basil
4.50 from 2 ratings

Baked Rainbow Trout Fillet with Bulgur Salad

Yield: 2 servings
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Author: Amina Al-Saigh
This healthy rainbow trout fillet takes 20 minutes to cook. Serve it with a summery bulgur salad full of basil, green onions, olives, and tomatoes and this dish is a winner. With everything ready in 30 minutes - you HAVE to try it!
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Ingredients
 

For the Fish:

  • 400 grams rainbow trout fillet, 1 fillet
  • 3 tablespoons olive oil
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon curry powder
  • 3-4 sprigs fresh thyme, optional

For the Bulgur Salad:

  • 1 cup fine bulgur, replace with couscous if unavailable - see notes
  • 3/4 cup water
  • 1/2 cup fresh Basil, packed
  • 1.5 cups quartered cherry tomatoes, or replace with regular tomatoes
  • 1 cup sliced black olives
  • 3 green onions

For the Salad Dressing:

  • 3 tablespoons olive oil
  • 2 lemons, juiced
  • 1/2 teaspoon salt
  • 1 tablespoon balsamic glaze

Instructions
 

  • Start by pre-heating your oven to 450F
  • Wash and thoroughly dry the rainbow trout fillet using paper towels and place on a non-stick baking sheet (or use parchment paper)
  • Mix the spices for the fish with the olive oil to create a paste. Brush onto the whole fish evenly and bake in the oven for 15 minutes on the middle rack
  • For the salad, start by washing the fine bulgur and draining really well. Then soak in the 3/4 cups of water (from the tap) and leave it for 10 minutes
  • Finely chop the basil and green onions, and cut the cherry tomato in quarters. Drain the black olives
  • Mix the dressing ingredients together well, then combine with the bulgur and the vegetables and mix well
  • When the fish is cooked, remove from the oven and serve with the bulgur salad on the side

Notes

If using couscous use 1 cup of couscous with 1 and 1/4 cup boiling water, cover and let it stand for 10 minutes. Then fluff with a fork.
Serving: 1serving, Calories: 988kcal, Carbohydrates: 66g, Protein: 52g, Fat: 60g, Saturated Fat: 9g, Polyunsaturated Fat: 8g, Monounsaturated Fat: 41g, Cholesterol: 118mg, Sodium: 2020mg, Potassium: 1602mg, Fiber: 17g, Sugar: 5g, Vitamin A: 1479IU, Vitamin C: 36mg, Calcium: 235mg, Iron: 5mg
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