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Rainbow trout with olive oil herb sauce

Preparation time: 30 to 40 min Difficulty to cook: Easy

Italian herbs, parsley, garlic, and olive oil come together to bring out the delicious flavours this fish can offer. Part of the salmon family, the rainbow trout is oily, rich in Omega-3 and essential nutrients. It’s an absolute food treasure with low calories and high nutritional values. Compared to salmon, it has a similar texture and pink colour but a milder taste. This fantastic fish is quite good on its own but we are going to make it even better!


Rainbow trout fillet - according to your personalised meal plan, grams will vary

2 tablespoons of olive oil

1 tablespoon of Italian seasoning (dried thyme, oregano combined together)

2 tablespoons of chopped fresh parsley

4 Garlic cloves (thinly sliced)

Salt and Pepper to taste


1. Generously season the fish fillets with herbs, salt, and pepper

2. In a large non-stick pan, heat the oil on medium until hot but not piping hot

3. Put the fish, skin side up, in the pan – cook for 3 to 5 mins, making sure you don’t run out of oil and get the smokey effect in your kitchen, leave it until lightly brown.

4. Flip over, add a bit more olive oil if needed, and cook for another 2 to 4 mins

5. Remove the pan from the heat and cover with a lid, leave to the side for the fish to cook for another 5 to 10 mins

6. After thoroughly cooked, remove the fish from the pan and return the pan to the heat

7. Add the diced garlic and cook on low heat until soft, add the fresh parsley in the end – add more olive oil if needed (see in your fruits list in your meal plan if you have lemon as an option, if yes, you can add the sauce of half the lemon here)

8. Add back the fish and spoon sauce over the fish

Combine with your veggies/fruits and starch options:

- For your veggies – this fish goes very well with boiled or steamed asparagus seasoned with Himalayan salt, pepper, and olive oil; in fact, any green type of veggie will be good

- For your starch – you can have some boiled potatoes made into a salad; for your seasoning, you can make some more herbs, garlic and olive sauce and cover the potatoes with it; for more acid flavour - you can add balsamic vinegar or even better...

- ... if you have lemon in your meal plan as a fruit option - you can use it in the sauce when the fish is cooking, for your potatoes and for your asparagus, it's just a nice final touch for everything in your plate!

Buon appetite!

Nutrition facts:

Per 100 gm (3.5 oz) of rainbow trout


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