Unilateral cooked trout with sesame oil & spring veggies

20 novembre 2015 0 Comments

trout kale blueberry asparagus flower radish coconut

Here is a fresh and light recipe with seasonal ingredients, which are rich in nutritional benefits. Easy to prepare and full of good fatty acids, this dish can amaze your guests without requiring  a lot of time to prepare.

The benefits are many:
>Trout: rich in omega-3, which contribute to reduce risks of cardiovascular diseases; source of complete proteins, selenium, phosphor and vitamins B.
>Sesame oil: full of good fatty acids and omega-6. Rich in fibers, proteins and vitamins E. It’s a good ingredient to balance the cholesterol rate.
>Kale: vitamins K, which are good for bones and preventing inflammations; vitamins A for the beauty of the skin; vitamins C for the regulation of acides; high-fibre to fight against cholesterol; rich in calcium and containing lots of minerals.
>Asparaguses: rich in phenolic compounds, which help to reduce the effects of free radicals; rich in antioxydants.
>Blueberries: rich in antioxydants as well; anti-inflammatory and astringent properties; antibacterial properties.
>Radishes: full of vitamins, antioxydants and fibers.
>Fresh coconut: high-fibre food, which helps to feel full; rich in iron and potassium

(one serving)

One trout filet, a few kale leaves, 5 asparagus, a few radishes, some fresh coconut and blueberries, salt, pepper, a drizzle of sesame oil. Some eatable flowers for decoration.

1. Prepare the veggies: wash and peel the asparaguses. Let boiling some slightly   salted water in a pan. Tie up the asparaguses together, then add the bunch in the boiling water while letting the heads out of the water. Let boiling for 6 minutes, then put entirely the asparaguses in the water and let them cooking for 3-4 minutes more.

2. Wash and cut the kale in pieces. In a frying pan, make it steaming quickly. Wash and remove the stalks from the radishes, then cut them in thin slices.

3. Prepare the fish: in a covered frying pan, add a drizzle of sesame oil, then let the trout baking unilaterally for around 15 minutes, on its skin side.

4. In a plate, arrange the kale, the radish slices, the asparaguses, the coconuts pieces and the blueberries. Top the kale with the trout filet, pepper slightly then add some eatable flowers for the decoration. Serve the dish warm.

trout kale blueberry asparagus flower radish coconut

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