Rainbow Trout, Rice and Brocolli!

Rainbow Trout, Rice and Broccoli! With a taste of Crab...mmm!

In cooking, simple does not necessarily mean dull and boring. Fish has to be one of the fastest and easiest foods to serve.

Rainbow Trout

Yield: 2 servings

NI: 295.4 calories, 14.4g fat, 0g fiber.

2 tsp olive oil

2 Rainbow trout fillets (6 oz) each

sprinkle of sea salt

sprinkle of ground black peppercorns

drizzle of lemon juice!

Preheat pan over medium heat. Add olive oil and heat slightly. Add fillets to pan, skin side down and cook 4-5 minutes, turning to cook an additional 4 minutes. Sprinkle with salt and pepper, drizzle lemon from lemon wedge and serve!

Dainty Rice

Yield: 4-6 servings

NI: 2/3c cooked rice equals, 153 calories, .7g fat, 2.4g fiber

2-1/2c water

1c wild mixed dainty rice

1/4 red pepper

2 diced green onions

1 -2 medium mushrooms chopped

1/4c fresh cilantro, chopped

1/4 tsp coriander

1 tbsp soya sauce

pinch of black pepper

Bring water to a boil, add rice, reduce heat to low temperature and cook for 25 minutes.

Spray frying pan with cooking spray, heat slightly and add peppers, green onion, and mushrooms. Cook until vegetables soften. Add cooked rice to frying pan, stir in coriander, fresh cilantro, black pepper and soya sauce. Rice is now ready to serve.

Broccoli

NI: 1c equals to 24.6 calories, .3g fat, 2.6g fiber (just for the brocolli)

1 bunch broccoli

1 tbsp your favourite dressing

Wash and chop broccoli. I use the Florette's and some of the stem once it is peeled. Steam broccoli for 7 minutes. Put into serving bowl and toss in your favourite dressing. I used Greek Feta today, it was yum!

King Crab

NI:3 oz = 86.7 calories, 1.1g fat, 0 fiber.

Parshly thaw crab legs. Break each leg into 2 or 3 sections. Place in steamer. Bring water to a boil and steam crab for 5-7 minutes. It is so tasty you do not need any butter, salt or pepper!