If you're on the hunt for a quick, delicious, and nutritious meal that will tantalize your taste buds, look no further than these Smoked Trout Broccoli Bowls! In just 20 minutes, you can whip up a vibrant dish that combines the rich flavors of smoked trout with the crisp freshness of broccoli and wholesome brown rice. Perfect for a busy weeknight or a leisurely weekend brunch, this recipe is not only easy to make but also packed with omega-3 fatty acids and vitamins. Get ready to impress your family and friends with a meal that’s as healthy as it is satisfying—let’s dive into the details!
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Cuisine: Seafood
Serves: 2 servings
Ingredients
- 200g smoked trout
- 2 cups broccoli florets
- 1 cup cooked brown rice
- 1 tablespoon lemon juice
- 1 tablespoon olive oil
- Salt and pepper to taste
- Chopped chives for garnish
Instructions
- Prepare all ingredients by washing and chopping broccoli florets into uniform bite-sized pieces.
- Heat olive oil in a large skillet over medium heat. Add broccoli florets and sauté for 4-5 minutes until they become bright green and slightly tender, with light caramelization on edges.
- While broccoli is cooking, gently break smoked trout into bite-sized flakes using a fork, ensuring no small bones remain.
- Add cooked brown rice to the skillet with broccoli, stirring gently to combine and warm the rice through.
- Sprinkle lemon juice over the rice and broccoli mixture, then season with salt and freshly ground black pepper to taste.
- Fold in the smoked trout flakes, being careful not to break them further, and cook for an additional 2-3 minutes until trout is heated through.
- Remove from heat and divide the mixture evenly between two serving bowls.
- Garnish with freshly chopped chives and serve immediately while still warm.
Tips
- Prep Ahead: To save time, wash and chop your broccoli florets in advance. You can store them in an airtight container in the fridge until you're ready to cook.
- Perfectly Cooked Broccoli: Keep an eye on the broccoli while sautéing. You want it to be bright green and slightly tender, but still crisp. Overcooking can lead to a mushy texture.
- Choose Quality Trout: Opt for high-quality smoked trout for the best flavor. If you can find fresh, sustainably sourced options, they will elevate the dish even more.
- Customize Your Grain: While brown rice is a great choice, feel free to swap it out for quinoa or farro for a different texture and flavor profile.
- Add a Kick: If you like a bit of heat, consider adding a pinch of red pepper flakes or a dash of hot sauce to the mixture for an extra layer of flavor.
- Garnish for Freshness: Don’t skip the chives! They add a fresh, oniony flavor that complements the dish beautifully. You can also experiment with other herbs like dill or parsley.
- Serve Warm: This dish is best enjoyed warm, so make sure to serve it right after cooking for the best taste and texture.
Nutrition Facts
Calories: 380kcal
Carbohydrates: 30g
Protein: 25g
Fat: 18g
Saturated Fat: g
Cholesterol: 45mg
