Pan-Seared Trout with Quinoa and Roasted Cauliflower

Name: Pan-Seared Trout with Quinoa and Roasted Cauliflower
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1
Cuisine: American
Ingredients: 5 oz trout fillet (about 141.8 grams, skin on preferred); 1/4 cup quinoa (dry; will yield about 1/2 cup cooked); 1/2 cup cauliflower (cut into florets for roasting); 1 tbsp olive oil (divided use for roasting and searing); to taste salt (for seasoning); to taste black pepper (for seasoning)

540 kcal · 23 g protein · 15 minutes · 1 servings

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Pan-Seared Trout with Quinoa and Roasted Cauliflower

This wholesome dish features a perfectly pan-seared trout fillet served alongside fluffy quinoa and flavorful roasted cauliflower. The combination offers a balanced meal rich in protein, healthy fats, and complex carbohydrates, making it both satisfying and nutritious.

540 kcal 23 g protein 15 minutes

Ingredients

trout fillet 5 oz
quinoa 1/4 cup
cauliflower 1/2 cup
olive oil 1 tbsp
salt to taste
black pepper to taste

Method

Prepare Quinoa. Rinse 1/4 cup of dry quinoa under cold water using a fine mesh sieve to remove its natural coating (saponin), which can taste bitter. In a small pot, combine rinsed quinoa with 1/2 cup water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed and quinoa is fluffy. Remove from heat and let it sit covered for 5 minutes.
Tip: Fluff quinoa gently with a fork after cooking to separate the grains.
Roast Cauliflower. Preheat your oven to 425°F (220°C). Toss 1/2 cup cauliflower florets with 1/2 tablespoon olive oil, a pinch of salt, and pepper. Spread them evenly on a baking sheet lined with parchment paper. Roast in the oven for 20 minutes, turning halfway through, until golden and tender.
Tip: Make sure cauliflower pieces are evenly sized for uniform roasting.
Prepare Trout. Pat the 5 oz trout fillet dry with paper towels to ensure a crispy sear. Season both sides lightly with salt and pepper.
Tip: Drying the fish well helps achieve a nice crust.
Pan-Sear Trout. Heat 1/2 tablespoon olive oil in a non-stick skillet over medium-high heat. When the oil is hot but not smoking, place the trout fillet skin-side down in the pan. Cook without moving for about 4-5 minutes until the skin is crisp and the fish is cooked about two-thirds of the way through. Flip carefully and cook the other side for 2-3 minutes until the fish is opaque and flakes easily with a fork.
Tip: Use a spatula to gently lift the edges to check for crispness before flipping.
Plate and Serve. Place the cooked quinoa on a plate, arrange the roasted cauliflower alongside, and top with the pan-seared trout. Optionally, drizzle any pan juices over the trout for extra flavor.
Tip: Serve immediately to enjoy the trout at its best texture and flavor.

Pro tips

Use fresh trout fillets with skin on for better flavor and texture.
To save time, you can cook quinoa and roast cauliflower simultaneously.