This Roasted Trout (пъстърва in Bulgarian) is paired with a savory mix of brown and wild rice, cooked with carrots and parsley for extra flavor, and served alongside steamed green beans. A squeeze of lemon brightens up this well-balanced meal, perfect for a light dinner that’s both gluten-free and nutritious.
Preparation Time
- Prep time: 15 minutes
- Cook time: 35 minutes
- Total time: 50 minutes
Ingredients (for four people)
- 4 trout fillets, skin-on (пъстърва)
- 1 cup brown rice (240 ml)
- ½ cup wild rice (120 ml)
- 2 medium carrots, finely diced
- 1 tablespoon fresh parsley, chopped (15 ml)
- 400g green beans, trimmed
- 2 tablespoons olive oil (30 ml)
- Salt and pepper to taste
- 1 lemon, cut into wedges
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C).
Step 2: Cook the Rice
Rinse the brown and wild rice under cold water. Combine the rice, 2 ½ cups of water (625 ml), and a pinch of salt in a medium saucepan. Bring to a boil, reduce heat, cover, and simmer for 35 minutes or until the rice is tender. Add diced carrots to the rice during the last 10 minutes of cooking.
Step 3: Roast the Trout
Season the trout fillets with salt and pepper. Drizzle with olive oil, then roast skin-side down on a baking sheet for 10-12 minutes or until the fish flakes easily with a fork.
Step 4: Steam the Green Beans
While the trout is roasting, steam the green beans for 5-7 minutes until tender-crisp.
Step 5: Assemble and Serve
Fluff the rice with a fork and stir in the fresh parsley. Plate the rice mixture, place a trout fillet on top, and add the steamed green beans. Garnish with lemon wedges and serve hot.
Tips and Tricks
- Rice Texture: For fluffier rice, allow it to rest covered for 5 minutes after cooking.
- Extra Zest: Sprinkle lemon zest on the fish before serving for a citrus flavor.
Serving Suggestions
- Serve with a light cucumber or green salad with a simple vinaigrette.
- Pair with crusty bread if you’re looking for more carbs.
Wine Pairing
This light and flaky trout pairs well with a dry Sauvignon Blanc or Chardonnay. Try a Tamianka or Misket for Bulgarian wines, which highlight the dish’s freshness with their fruity notes.
Nutritional Information (Per serving)
- Calories: 420 kcal
- Protein: 32g
- Fat: 18g
- Carbohydrates: 40g
- Fiber: 6g
- Sugar: 4g
- Sodium: 220 mg
Storage Suggestions
- Refrigeration: Store any leftovers in an airtight container for 2 days.
- Reheating: Reheat in the oven at 300°F (150°C) or microwave, ensuring the fish does not overcook.
About the Dish
This recipe combines the natural flavors of roasted trout and nutty wild rice with the freshness of green beans and lemon. It’s a gluten-free, balanced meal for a light yet filling dinner.
Cultural Context
In Bulgarian cuisine, trout (пъстърва) is a popular fish, often caught fresh from rivers and lakes. Paired with rice and vegetables, this dish mirrors the simplicity of traditional Bulgarian meals, emphasizing the natural flavors of fresh produce and fish.
