Double Rainbow Trout & Chard with Caper Dill Yogurt

HomeClinics & ProgramsELLICSR KitchenDouble Rainbow Trout & Chard with Caper Dill Yogurt

Skill Level	Intermediate

Preparation Time	20 minutes	Total Time	35 minutes
Servings	4 servings	Cost Per Serving	$4.65

Double Rainbow Trout & Chard

4	4 oz Rainbow Trout Fillets (Wild Alaskan Salmon or Arctic Char will also work)
2 cups	Rainbow Chard, roughly chopped
1 tbsp	Extra Virgin Olive Oil
1/2 cup	Red Lentils
2 cloves	Garlic
1	Dried Chili (optional)

Poaching Liquid (Court Bouillon)

Caper & Dill Yogurt

1/2	Lemon, juiced
1 tbsp	Capers, roughly chopped
2 tbsp	Dill, roughly chopped
1/2 cup	Greek Yogurt
To taste	Sea Salt and Ground Black Pepper

Bring a medium pot of water to a boil. Add your lentils and cook for about 5 minutes or until tender. Remove and set aside.
In a medium sauce pan over medium heat add garlic. Sauté for about 1 minute.
Add your rainbow chard and toss well for about 3 minutes or until wilted. Remove and set aside.
In a large and deep sauce pan add all your ingredients for the poaching liquid and bring to a simmer. You want it between 70 and 80 degrees C.
Gently place your trout fillets in the pan, making sure they are completely covered in liquid (add more water if they are not covered).
Poach the trout for about 12 minutes. Test one by flaking a piece off, it should be cooked throughout.
While your fish is poaching, combine yogurt, capers, dill and lemon juice. Season with salt and pepper.
Plate your lentils with your rainbow chard, top with a fillet of trout, and spoon your yogurt caper sauce over top.

PDF link to nutrition facts table for Double Rainbow Trout & Chard with Caper Dill Yogurt.

Poaching fish is a great low-fat cooking method that keeps fish moist. Poaching also minimizes fishy odours, which is important when nausea is an issue.
Fatty fish such as trout are high in omega 3 fatty acids, a type of essential polyunsaturated fat. Omega 3s can help prevent clotting of blood, reduce the risk of stroke and help lower triglyceride levels.
Low fat yogurt makes a great base for creamy sauces without the added calories and saturated fat of cream. If you are trying to gain weight, choose a full fat yogurt for extra calories.