Double Rainbow Trout & Chard with Caper Dill Yogurt

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Skill Level
Preparation Time 20 minutes Total Time 35 minutes
Servings 4 servings Cost Per Serving $4.65
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Double Rainbow Trout & Chard
44 oz Rainbow Trout Fillets (Wild Alaskan Salmon or Arctic Char will also work)
2 cupsRainbow Chard, roughly chopped
1 tbspExtra Virgin Olive Oil
1/2 cupRed Lentils
2 clovesGarlic
1Dried Chili (optional)
Poaching Liquid (Court Bouillon)
3 cupsWater
1/2 cupWhite Wine (or 1/4 cup lemon juice)
1/2Lemon, sliced
2 sprigsDill
1Bay Leaf
1 tspWhole Black Peppercorns
1 tspSea Salt
Caper & Dill Yogurt
1/2Lemon, juiced
1 tbspCapers, roughly chopped
2 tbspDill, roughly chopped
1/2 cupGreek Yogurt
To tasteSea Salt and Ground Black Pepper


  1. ​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.
  2. In a medium sauce pan over medium heat add garlic. Sauté for about 1 minute.
  3. Add your rainbow chard and toss well for about 3 minutes or until wilted. Remove and set aside.
  4. 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.
  5. Gently place your trout fillets in the pan, making sure they are completely covered in liquid (add more water if they are not covered).
  6. Poach the trout for about 12 minutes. Test one by flaking a piece off, it should be cooked throughout.
  7. While your fish is poaching, combine yogurt, capers, dill and lemon juice. Season with salt and pepper.
  8. Plate your lentils with your rainbow chard, top with a fillet of trout, and spoon your yogurt caper sauce over top.
  9. ​​


  • ​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.