Mediterranean Trout with Kale

diabetes dietInspired by the Diet Doctor – if you ever need low-carb recipe ideas this site is amazing – I created my own version of one of their recipes this week.

And, whisper it, I think mine’s better! I swapped salmon for trout fillets which brings down the cost substantially, replaced spinach with crispy kale and gave the dish an overall Mediterranean feel with some basil.

You end up with an extremely low-carb dish – about 3g net carbs – that’s also delicious and really filling. I bought my trout from Costco where I was able to buy a giant fillet that I cut up into eight 150g portions.

Kale is packed with vitamins and minerals – including beta carotene, and vitamins K and C – while trout has plenty of Omega 3s and B vitamins.

Mediterranean Trout with Kale

  • Servings: 2
  • Difficulty: easy
  • Print

  • 2 x 150g trout fillets
  • 4tbsp mayonnaise
  • 1 tbsp chopped fresh basil
  • 1tbsp tomato puree
  • 200g kale
  • 2tbsp butter
  • Salt and pepper

Pre-heat your oven to 175 degrees C. Season the fish and place them on a baking sheet lined with grease-proof paper or foil, skin side down.

Mix the mayonnaise, tomato puree and basil and spread the mixture evenly over the two fillets. Cook in the oven for 12-15 minutes, depending on the thickness of the fillets.

Five minutes before the end of the fish cooking time, heat a large saucepan or work with the butter. Add the kale and plenty of seasoning and cook until softened.

Serve with the fish.

 

6 thoughts on “Mediterranean Trout with Kale”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s