Miso Trout with Sesame Garlic Bok Choy and Brown Rice – Gluten-Free! – 80 Twenty Nutrition

Miso Trout with Sesame Garlic Bok Choy and Brown Rice – Gluten-Free!

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Need a healthy and crowd-pleasing dinner idea that has everyone licking their lips? You gotta try my Miso Trout with Sesame Garlic Bok Choy and Brown Rice! This delicious meal is gluten-free thanks to the use of gluten-free tamari instead of soy sauce. It’s packed with protein, omega-3s and vitamin D thanks to the steelhead trout.

Miso Trout with Sesame Garlic Bok Choy and Brown Rice - Christy Brissette, media registered dietitian nutritionist - 80 Twenty Nutrition

What do you want for dinner? 

It’s a question so many of us ask or get asked and never seem to know the answer to. I heard somewhere that the average household makes the same 7 recipes over and over again. How boring is that?

I’m here to take you outside your comfort zone (but not too far!) so you can get excited about dinner again!

The Miso Trout and Sesame Garlic Bok Choy are ready in just 10 minutes. Save yourself some time by making a big batch of brown rice ahead of time to use in your meals throughout the week. You can also use the leftovers to make Healthy Egg Fried Rice or to serve with Szechuan Green Bean Turkey Stir Fry.

Miso Trout with Sesame Garlic Bok Choy and Brown Rice - Christy Brissette, media registered dietitian nutritionist - 80 Twenty Nutrition

Health Benefits of Trout

Why trout?

Why not trout!

Salmon has gotten all the love lately, when there are other oily fish that have the same health benefits and are just as tasty. I often buy steelhead trout and tell my boyfriend it’s salmon because he “doesn’t like trout”. He loves this recipe though 😉

Steelhead trout is a fantastic fish because it’s sustainable and loaded with protein, omega-3 fatty acids and vitamin D. Just a 4 ounce serving gives you enough vitamin D for almost 2 days! Read more about the sunshine vitamin and whether you need supplements here.

Miso Trout with Sesame Garlic Bok Choy and Brown Rice - Christy Brissette, media registered dietitian nutritionist - 80 Twenty Nutrition

Health Benefits of Bok Choy

Bok choy is another under-appreciated food. It’s cousin kale gets all the glory, but bok choy is another cruciferous vegetable that should be bragging. Bok choy is an excellent source of vitamin A, folate, vitamin B6, vitamin C, vitamin K, potassium, calcium and manganese. It has tons of potential cancer-fighting and immune system-boosting power!

Another fabulous thing about bok choy: it ranks as #6 on the ANDI (Aggregate Nutrient Density Index) meaning it’s loaded with more nutrition than most other vegetables and fruits. You go, boy choy!

Miso Trout with Sesame Garlic Bok Choy and Brown Rice – Gluten-Free!

Miso Trout with Sesame Garlic Bok Choy and Brown Rice - Christy Brissette, media registered dietitian nutritionist - 80 Twenty Nutrition

Time to make a healthy, hearty meal that’s going to be requested time and time again (by your tastebuds, too)! It’s full of bold, mouth-watering flavors you’ll love. Don’t tell your guests how easy it is to make!

blog signature - Christy Brissette media dietitian 80 Twenty Nutrition

Miso Trout with Sesame Garlic Bok Choy and Brown Rice - Gluten-Free

Need a healthy and crowd-pleasing dinner idea that has everyone licking their lips? You gotta try my Miso Trout with Sesame Garlic Bok Choy and Brown Rice! This delicious meal is gluten-free thanks to the use of gluten-free tamari instead of soy sauce. It's packed with protein, omega-3s and vitamin D thanks to the steelhead trout.
Servings 4
Prep Time 6 minutes
Cook Time 45 minutes
Total Time 51 minutes

Ingredients
  

Miso Trout and Brown Rice

  • 1 cup brown rice (uncooked)
  • 2 lbs steelhead trout filets (you can substitute with other oily fish such as salmon, Arctic char, rainbow trout, etc.)
  • 2 tbsp low sodium organic miso paste
  • 1 garlic clove grated
  • 1 tbsp Fresh ginger grated
  • 2 Green onions sliced

Sesame Garlic Bok Choy

  • 1 teaspoon Avocado oil
  • 1 teaspoon sesame oil
  • 5 garlic cloves minced
  • 8 cups bok choy (about 4 large bulbs with leaves), leaves pulled off and bottoms trimmed, rinsed well
  • 2 tbsp Tamari (gluten-free)
  • 2 tbsp sesame seeds

Instructions
 

  • Bring 2 cups of water or vegetable stock to a boil. Add the cup of brown rice, cover and simmer on low for about 45 minutes.
  • Preheat your oven to 450 degrees F. Line a rimmed baking sheet with parchment paper or foil. Lay the trout on top (skin-side down) and top with the miso, garlic and ginger. Place in the oven and bake for about 15 minutes, checking with a fork to see if it flakes.
  • Heat the avocado oil and sesame oil in a wok or large pan over medium heat. Add the garlic, bok choy, tamari and sesame seeds. Saute until the stalks of the bok choy are tender crisp (about 6 minutes).
  • Divide the rice between 4 plates (or containers if you're doing meal prep). Top with a piece of the Miso Trout and sprinkle with the green onions. Add the Sesame Garlic Bok Choy on the side and drizzle any sauce from the pan on top. Enjoy!
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