- 205g (1 cup) white and wild rice blend (Sunlong brand)
- 4 small (about 250g each) rainbow trout, cleaned, scaled
- Olive oil, for brushing fish
- 1 lemon, halved, thinly sliced
- 12 small bay leaves
- 8 green shallots, trimmed, diagonally sliced
- 2 large ripe tomatoes, chopped
- 1 lemon, rind finely grated, juiced
- 1 tablespoon olive oil
- Salt & ground black pepper, to taste
- Lemon wedges, to serve
- Step 1Cook the rice in a large saucepan of boiling water, according to packet directions, until tender. Drain and cover to keep warm.
- Step 2Meanwhile: preheat barbecue hotplate on high. Brush the trout with a little olive oil. Lay 4 large pieces of foil on a bench and place a fish on each piece of foil. Place a few lemon slices and 3 bay leaves into the cavity of each fish. Fold the edges of the foil together to enclose the fish.
- Step 3Place the fish parcels on preheated barbecue. Reduce heat to medium and cook for 4 minutes each side or until the fish are just cooked and the flesh flakes easily when tested with a fork.
- Step 4Add the green shallots, tomatoes, lemon rind, lemon juice, olive oil, salt and pepper to the warm rice. Toss gently to combine. Taste and adjust seasoning if necessary.
- Step 5Carefully unwrap the fish and place on serving plates. Serve with the rice and lemon wedges.
- Low carb
- Low sugar
- Lower gi
Leftovers: Cook the rice and serve with seared salmon steaks. Use the bay leaves in pilafs and the green shallots in salads.
For the kids: Trout with rice – carefully remove the skin and any bones from the fish. Flake into small pieces and toss through rice.
- Author: Alison Turner
- Publication: Australian Good Taste