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healthy weeknight dinner
Food + Drink

Healthy Weeknight Dinner for The New Year

Published December 27, 2017 by

Local Crispy Trout With Spicy Mustard Sauce & Israeli Couscous

After these past weeks of heavy and hearty eating, I am back to preparing simple and healthy weeknight meals. Farm stands might be closed for the season, but that doesn’t mean local food is out of reach. I am sharing a very easy and delicious local fish recipe. I always hear from home cooks that preparing fish at home intimidates them. Now it doesn’t have to! Enjoy getting back into your healthy eating habits. This recipe is for two, but multiply it for more and remember to cook fish in batches.

healthy weeknight dinner

INGREDIENTS:

Fish
2 locally farmed trout filets (butterflied) from Jackson, Mich.
¼ cup organic all-purpose flour
½ T kosher salt
½ t fresh cracked black pepper
2-3 T organic canola oil
1 lemon, reserve zest for couscous, serve wedges of lemon with fish

Sauce
1 cup plain Greek yogurt
¼ cup Chinese hot mustard
½ t Worcestershire sauce

Israeli Couscous
1 cup pearled (Israeli) couscous
2½ cups Zoup! local bone broth or vegetable stock from Southfield
1 T rosemary-infused olive oil.
Use any flavored olive oil you prefer
2 T red wine vinegar
½ medium shallot, sliced thin
5 leaves fresh basil (You can grow inside all winter long!)
1 lemon, zested
1/3 cup jumbo golden raisins

 

healthy weeknight dinner

Healthy Weeknight Dinner

Healthy Weeknight Dinner

DIRECTIONS:

Bring broth and infused olive oil to a boil in medium saucepan. Add couscous, reduce to medium heat. Let simmer for 10-12 minutes, stirring frequently. Slice shallot and let it soak in red wine vinegar while couscous is cooking. When couscous is soft and has absorbed all the liquid, turn off heat and cover. Fold in the shallots, vinegar, basil, raisins and lemon zest. Re-cover until ready to serve.

To make the sauce, combine all the ingredients in a bowl and whisk until smooth. The sauce can be stored in the refrigerator for a few days. 

For fish, turn on your stovetop ventilation! Mix flour, salt, and pepper together on a large plate. Dip the skin side of the trout into the flour mixture and shake off excess.

Heat a large nonstick skillet on high, add oil and wait for it to start shimmering. Do not let it reach smoke point! As soon as the oil is shiny and crackling, carefully add the fish skin side down. Reduce heat to medium-high. Give the pan a gentle swirl so the fish doesn’t stick to the bottom of the pan. Cook undisturbed for about 3 minutes.

Use a spatula to check the underside of fish before flipping to make sure it is perfectly golden brown. Flip carefully and let the other side cook for another 2-3 minutes until it is slightly golden.

Remove from pan and place on a sheet tray lined with paper towel. Fold butterflied trout over like a book so that the inside of the fish stays warm while you repeat the same technique with the other filet(s).

Serve by plating sauce first, then a serving of couscous in the center of the plate. Place folded trout on top of couscous. Garnish with a wedge of lemon or extra fresh basil.

Enjoy!

 

More great recipes Chef Sissy Yellen has created for SEEN: 

Michigan Cranberry Angel Food Cake
Local Bacon-Wrapped Dates
Shaved Harvest Salad
Truffled Mashed Potatoes
Grilled Lamb Lollipops with Spiced Pecan & Kale Pesto
Roasted Pumpkin & Pimento Cheese Quesadillas
Michigan Apple Sangria

For more from Sissy Yellen, head to her website sissyyellen.com or follow her on Instagram @sissyyellen

Let us know how you liked these recipes by commenting below or tagging us on social media @seenmagazine! 

 

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