European-Style Trout
Trout provides complete protein and omega-3 fats, while the vegetables add fiber and volume without a heavy carb load. Spinach and sweet pepper contribute potassium and vitamin C, and lemon with a little white wine brightens the fish without a heavy sauce. The result is a quick hot dinner that is filling yet still fairly light.
Cut trout (120 g) into large pieces, slice carrot (30 g), zucchini (30 g), and bell pepper (30 g) into short matchsticks, and shred napa cabbage (50 g) into thin strips. Slice onion (10 g) thinly, tear spinach (10 g) into larger pieces, mince garlic (3 g), and keep lemon (20 g) as a wedge for serving.
Heat vegetable oil (8 g) in a skillet, add the garlic and onion, and cook them for about 1 minute over medium heat so the aroma opens up without browning the garlic. Add the trout and all the remaining vegetables except the spinach, then stir-fry for 7-8 minutes, stirring constantly, until the fish turns opaque on the outside and the vegetables soften slightly while still holding their shape.
Pour in dry white wine (50 g), let it heat through and reduce lightly for 1-2 minutes, then add the spinach and season with salt and black pepper to taste. Stir, remove from the heat, and serve at once with the lemon wedge.
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