Balance a “perfect plate” with 50% vegetables, 25% whole grains, 25% healthy protein.
SERVES 4
2 large or 4 smaller trout fillets, skin on
Kosher salt
Pepper
2 large lemons
½ cup all-purpose flour
5 tablespoons avocado oil
2 tablespoons minced shallot
1 minced garlic clove
1 cup low-sodium vegetable stock
3 tablespoons unsalted vegan butter (or regular butter), cut into 6 pieces
3 tablespoons capers, drained
2 tablespoons finely chopped fresh parsley
Preheat oven to 200° F. Lightly salt and pepper the trout fillets.
Halve 1 lemon lengthwise. Trim ends from 1 half, then cut crosswise into ¼-inch-thick slices; set aside. Juice remaining half and whole lemon and reserve 3 tablespoons of the juice.
Using a shallow dish, dredge 1 fillet in flour at a time, shaking gently to remove excess. Place dredged trout on a wire rack set in a baking sheet.
Heat 2 tablespoons avocado oil in a 12-inch skillet (nonstick works best for fish) over medium-high heat. Place fish skin-side down in the skillet and cook until golden brown on one side, 2 to 3 minutes. Flip and cook until golden brown on the second side, 2 to 3 minutes. Return fillets to the wire rack on a sheet pan in the oven to keep warm. Repeat with remaining fillets, adding oil if needed.
Add 1 teaspoon of oil (if needed) to skillet. Add the shallot and sauté until softened, about 1 minute. Add garlic and cook until fragrant, 30 seconds. Add stock, reserved lemon juice, and reserved lemon slices. Bring to simmer, scraping up any browned bits.
Reduce to half the original volume, about 4 minutes, so the sauce takes on the consistency of heavy cream. Remove from heat and whisk in butter. Stir in capers and parsley. Season with salt and pepper to taste.
Spoon sauce over the plated fish and serve with fresh vegetables like asparagus, roasted carrots, or broccoli and a healthy fiber-rich starch like farro, wild rice, or quinoa. This recipe works with other fish like halibut, rockfish, or sole and can also be used for chicken breast. Cook times will have to be adjusted depending on the protein.
