- 4 rainbow trout fillets, boned and skinned
- 4 eggs
- 200g brown rice
- 25g butter, melted
- Salt and freshly ground black pepper
- 4 scallions, chopped
- 1 carrot, peeled and grated into thin strips
- 100g mangetout, cut into thin strips, lengthways
- 1 tsp vinegar
- 1 avocado, sliced
- 2 tbsp sesame seeds, toasted
Rice Bowls with Trout and Poached Eggs
4 people
30 min
Nutrition per serving
-
kcal659kcal
-
protein37g
-
saturates12.5g
-
iron3.2mg
-
carbs40g
Ingredients
- 2 tbsp rice wine vinegar
- 2 tablesp soy sauce
- 1 tbsp toasted sesame oil
- Juice ½ lemon
- 1 garlic clove, peeled and crushed
- 2cm ginger, peeled and finely grated
Main
- 4 rainbow trout fillets, boned and skinned
- 4 eggs
- 200g brown rice
- 25g butter, melted
- Salt and freshly ground black pepper
- 4 scallions, chopped
- 1 carrot, peeled and grated into thin strips
- 100g mangetout, cut into thin strips, lengthways
- 1 tsp vinegar
- 1 avocado, sliced
- 2 tbsp sesame seeds, toasted
Dressing
- 2 tbsp rice wine vinegar
- 2 tablesp soy sauce
- 1 tbsp toasted sesame oil
- Juice ½ lemon
- 1 garlic clove, peeled and crushed
- 2cm ginger, peeled and finely grated
Method
Copy TextCook the rice as per packet instruction. Transfer it to a bowl and allow it to cool.
To cook the trout: Heat the grill to high. Brush a little of the melted butter over a baking tray. Lay the trout fillets on top, skin side down, and brush over the rest of the butter. Season with a little salt and black pepper. Cook for 4-6 minutes depending on the size of the trout fillets.
The dressing: Mix the dressing ingredients together in a small bowl. Taste and season. Combine the scallions, carrot and mangetout together in another bowl and stir through a tablespoon of the dressing. Add the rest of the dressing to the rice and stir well.
To poach the eggs: Bring a large pan of water to the boil. Add the vinegar and season with a little salt. Reduce to a very gentle simmer. Break two of the eggs into the water and simmer for 3-4 minutes until just cooked but still soft on the inside. Remove with a slotted spoon and drain well on kitchen paper. Repeat with the remaining eggs.
The Quality Mark & You
Learn moreMethod
Copy TextCook the rice as per packet instruction. Transfer it to a bowl and allow it to cool.
To cook the trout: Heat the grill to high. Brush a little of the melted butter over a baking tray. Lay the trout fillets on top, skin side down, and brush over the rest of the butter. Season with a little salt and black pepper. Cook for 4-6 minutes depending on the size of the trout fillets.
The dressing: Mix the dressing ingredients together in a small bowl. Taste and season. Combine the scallions, carrot and mangetout together in another bowl and stir through a tablespoon of the dressing. Add the rest of the dressing to the rice and stir well.
To poach the eggs: Bring a large pan of water to the boil. Add the vinegar and season with a little salt. Reduce to a very gentle simmer. Break two of the eggs into the water and simmer for 3-4 minutes until just cooked but still soft on the inside. Remove with a slotted spoon and drain well on kitchen paper. Repeat with the remaining eggs.
Serving Suggestions
To assemble the bowls: Divide the rice between four bowls. Flake the warm trout then arrange it along with the carrot, mange tout and avocado on top of the rice. Then add a poached egg into each bowl and sprinkle over the sesame seeds. Season the egg with a little salt and black pepper. Serve immediately
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