Herb-Crusted Trout with Pearl Barley Pilaf
30min
1h
4
722
Chef's Note
For the best texture, don't overcook the trout - it should be just opaque in the center. The addition of whey protein powder to the herb crust not only boosts the protein content but also helps create a beautiful golden crust. If you can't find rainbow trout, substitute with arctic char or salmon fillets.
Tags
Ingredients
4 large fillets (about 8 oz each) rainbow trout fillets
2 cups pearl barley
4 cups chicken broth
1/2 cup fresh parsley
1/4 cup fresh dill
2 tablespoons fresh thyme leaves
2 tablespoons lemon zest
3 tablespoons lemon juice
4 cloves garlic cloves
5 tablespoons olive oil
1 cup panko breadcrumbs
2 tablespoons dijon mustard
2 medium shallots
2 medium carrots
2 stalks celery stalks
1/3 cup dried cranberries
1/2 cup toasted almonds
4 cups baby spinach
2 teaspoons salt
1 teaspoon black pepper
1/4 cup whey protein powder (unflavored)
Instructions
- 1
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
- 2
Rinse 2 cups of pearl barley under cold water. In a large saucepan, heat 1 tablespoon of olive oil over medium heat. Finely dice 2 shallots, 2 carrots, and 2 celery stalks.
- 3
Add the diced vegetables to the saucepan and sauté for 5 minutes until softened.
- 4
Add the rinsed barley to the pan and stir for 1 minute to toast slightly.
- 5
Pour in 4 cups of chicken broth, add 1 teaspoon of salt, and bring to a boil. Reduce heat, cover, and simmer for 40-45 minutes until the barley is tender and the liquid is absorbed.
- 6
While the barley is cooking, prepare the herb crust. Finely chop 1/2 cup of parsley, 1/4 cup of dill, and 2 tablespoons of thyme leaves. Mince 4 garlic cloves.
- 7
In a bowl, combine the chopped herbs, minced garlic, 2 tablespoons of lemon zest, 1 cup of panko breadcrumbs, 1/4 cup of unflavored whey protein powder, 3 tablespoons of olive oil, 1/2 teaspoon of salt, and 1/2 teaspoon of black pepper. Mix well to form the herb crust mixture.
- 8
Pat the 4 trout fillets dry with paper towels and season both sides with the remaining salt and pepper.
- 9
Brush each fillet with 2 tablespoons of Dijon mustard, then press the herb mixture firmly onto the top of each fillet.
- 10
Place the fillets on the prepared baking sheet and bake for 12-15 minutes, until the fish flakes easily with a fork and the crust is golden brown.
- 11
When the barley is cooked, stir in 4 cups of baby spinach, 1/3 cup of dried cranberries, 1/2 cup of toasted almonds, and 3 tablespoons of lemon juice. Cover and let stand for 5 minutes until the spinach wilts.
- 12
Fluff the barley pilaf with a fork and adjust seasoning if needed.
- 13
Serve each trout fillet over a generous portion of the pearl barley pilaf.
Nutrition Information (per serving)
722
63g
54g
28g
Reviews (0)
No reviews yet
Be the first to review this recipe!