Quick Shallow-Poached Trout

Shallow-poaching is a great way to impart lean protein with ample flavor - and with our tender, flaky trout, it'll cost you a mere 20 minutes from start to finish!

Photo: Gregory James

By Joanne Lusted

Serves: 2
Hands-on time: 10 minutes
Total time: 20 minutes

INGREDIENTS:

• 6 to 8 slices lemon
• 2 leeks, halved, white and light green parts only
• 2 cups chicken broth or water
• 1 8-oz boneless, skin-on trout fillet
• Pinch each sea salt and fresh ground black pepper, or to taste

INSTRUCTIONS:

1. In a large skillet, layer lemon and leeks along bottom and add stock.
2. Place skillet on medium heat and bring to a gentle simmer.
3. Season trout with salt and pepper and gently slide fillet over top of lemons and leeks.
4. Cover and simmer for 8 minutes or until trout is opaque and flakes easily when tested with a fork.
5. To serve, spoon lemon-leek mixture onto a serving plate and top with trout and pan juices.

Nutrients per serving (4 oz shallow-poached trout and 1/2 of leeks): Calories: 218, Total Fat: 6 g, Sat. Fat: 2 g, Carbs: 18 g, Fiber: 2 g, Sugar: 4 g, Protein: 25 g, Sodium: 216 mg, Cholesterol: 94 m
g