Ocean Trout with Curried Lentils and Spring Onions

Name: Ocean Trout with Curried Lentils and Spring Onions
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 3 tablespoons vegetable oil; 1 small onion, finely diced; 1 carrot, finely diced; 1 large celery rib, finely diced; 1 1/2 tablespoons vadouvan (see Note) or curry powder; 1/4 cup dry white wine 1 1/2 cups; French green lentils; Salt and freshly ground pepper; 3 tablespoons extra-virgin olive oil; 8 spring onions with small 1-inch bulbs, halved lengthwise through the bulbs and greens; Four 6-ounce Tasmanian ocean trout fillets, with skin

Servings: persons

3 tablespoons vegetable oil
1 small onion, finely diced
1 carrot, finely diced
1 large celery rib, finely diced
1 1/2 tablespoons vadouvan (see Note) or curry powder
1/4 cup dry white wine 1 1/2 cups
French green lentils
Salt and freshly ground pepper
3 tablespoons extra-virgin olive oil
8 spring onions with small 1-inch bulbs, halved lengthwise through the bulbs and greens
Four 6-ounce Tasmanian ocean trout fillets, with skin

1
In a medium saucepan, heat 2 tablespoons of the vegetable oil until shimmering.
2
Add the onion, carrot and celery, cover and cook over moderate heat, stirring, until softened, 5 minutes.
3
Add the vadouvan and cook, stirring, until fragrant, 1 minute.
4
Add the wine and boil for 1 minute.
5
Add the lentils and 2 1/2 cups of water and bring to a boil.
6
Cover and cook over moderately low heat until the lentils are almost tender, 20 minutes.
7
Uncover and simmer the lentils until slightly saucy, 5 minutes longer.
8
Season with salt and pepper.
9
Preheat the oven to 350.
10
In large ovenproof skillet, heat the olive oil.
11
Add the spring onions cut side down and cook until browned, about 4 minutes.
12
Turn the onions over and bake them in the oven until tender and caramelized, about 10 minutes.
13
In a large skillet, heat the remaining 1 tablespoon of vegetable oil.
14
Season the trout with salt and pepper and add to the skillet, skin side down.
15
Cook over moderately high heat until the skin is browned and crisp, about 2 minutes.
16
Turn the trout and cook until medium-rare, about 1 minute longer.
17
Spoon the lentils onto plates.
18
Top with the trout fillets and spring onions and serve.

299

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 3 tablespoons vegetable oil, 1 small onion, finely diced, 1 carrot, finely diced, 1 large celery rib, finely diced, and more.

Yes, Ocean Trout with Curried Lentils and Spring Onions falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

That's it — enjoy your meal!