Directions:
- Heat 2 teaspoons oil in a medium saucepan over medium-high heat. Add leeks, mushrooms, and garlic; cook, stirring constantly, 3 minutes. Add water and rice; bring to a boil. Cover, reduce heat, and simmer 50 minutes or until rice is tender; drain. Stir in 1/2 teaspoon salt and black pepper. Set aside, and keep warm.
- Combine flour and next 3 ingredients in a shallow dish; stir well. Dredge trout fillets in flour mixture.
- Heat a large cast-iron skillet over medium- high heat until hot; add remaining 2 teaspoons oil. Add fillets to skillet; cook in batches 2 minutes on each side or until fish flakes easily when tested with a fork.
- Divide rice mixture evenly among 4 serving plates, and top each with 1 fillet. Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 304.76 Kcal (1276 kJ) | ||
| Calories from fat | 63.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.11g | 11% | |
|---|---|---|---|
| Cholesterol | 16.43mg | 5% | |
| Sodium | 607.14mg | 25% | |
| Potassium | 306.07mg | 7% | |
| Total Carbs | 48.44g | 16% | |
| Sugars | 1.39g | 6% | |
| Dietary Fiber | 1.66g | 7% | |
| Protein | 11.63g | 23% | |
| Vitamin C | 7.9mg | 13% | |
| Iron | 3.4mg | 19% | |
| Calcium | 63mg | 6% | |
| Amount Per 100 g | |||
| Calories | 68.81 Kcal (288 kJ) | ||
| Calories from fat | 14.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.61g | 11% | |
|---|---|---|---|
| Cholesterol | 3.71mg | 5% | |
| Sodium | 137.07mg | 25% | |
| Potassium | 69.1mg | 7% | |
| Total Carbs | 10.94g | 16% | |
| Sugars | 0.31g | 6% | |
| Dietary Fiber | 0.38g | 7% | |
| Protein | 2.63g | 23% | |
| Vitamin C | 1.8mg | 13% | |
| Iron | 0.8mg | 19% | |
| Calcium | 14.2mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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