Seared Trout with Tomato-Cucumber Quinoa Salad
This Seared Trout with Tomato-Cucumber Quinoa Salad is a vibrant, heart-healthy dinner perfect for warm evenings. Rich in omega-3s and lean protein, trout is a smart alternative to salmon and cooks in minutes. It’s seared until golden and crispy, then paired with a refreshing quinoa salad tossed with juicy cherry tomatoes, crunchy cucumbers, red onion, and a lemony herb vinaigrette. This Mediterranean-style dish is loaded with fiber, vitamins, and healthy fats while keeping sodium and saturated fat in check.
Ingredients
For the Trout:
4 trout fillets (about 5–6 oz each), skin-on

1 tbsp olive oil

½ tsp salt

¼ tsp black pepper

Zest of 1 lemon

For the Quinoa Salad:
1 cup dry quinoa

2 cups water or low-sodium broth

1 cup cherry tomatoes, halved

1 cup cucumber, diced

¼ cup red onion, finely diced

¼ cup chopped parsley

2 tbsp chopped fresh mint (optional)

Lemon-Herb Vinaigrette:
2 tbsp olive oil

2 tbsp lemon juice

1 clove garlic, grated

½ tsp Dijon mustard

Salt and pepper to taste

Instructions
1
Cook the Quinoa: 
Rinse quinoa under cool water. In a saucepan, bring 2 cups water to a boil. Add quinoa, cover, reduce heat, and simmer 15 minutes. Fluff and let cool.
2
Prepare the Vinaigrette: 
In a small bowl, whisk olive oil, lemon juice, garlic, Dijon, salt, and pepper.
3
Make the Salad
: In a large bowl, combine cooled quinoa, tomatoes, cucumber, red onion, parsley, and mint. Toss with vinaigrette and chill while you cook the fish.
4
Sear the Trout
: Heat olive oil in a large nonstick or cast-iron skillet over medium-high. Season trout with salt, pepper, and lemon zest. Place fillets skin-side down and sear for 3–4 minutes. Flip and cook 1–2 more minutes until opaque.
5
Plate and Serve
: Serve trout over a generous scoop of quinoa salad. Garnish with extra herbs or lemon wedges if desired.
Tags:
#EasyFishRecipes#HealthyLiving#HeartHealthy#MediterraneanDiet#Omega3s#QuinoaSalad#SummerSaladsChefBryanCookingwithchefbryanKUTV
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