Dinner

Trout with Dill Rice and Peas

Name: Trout with Dill Rice and Peas
Total time: 20 min
Yield: 2 servings
Ingredients: 2 rainbow trout fillets; 140g basmati rice; 150g frozen peas; 1 tbsp fresh dill, chopped; 10g butter; 1 tsp olive oil; Pinch salt

Pan fried rainbow trout fillets with rice stirred through peas, dill and butter.

20 minServes 2480 kcal per serving

What you need

2 rainbow trout fillets
140g basmati rice
150g frozen peas
1 tbsp fresh dill, chopped
10g butter
1 tsp olive oil
Pinch salt

How to make it

Step 1
Cook the rice for 12 minutes, adding the peas for the last 3 minutes.
Step 2
Fry the trout skin side down in the oil for 4 minutes, flip and cook 1 minute more.
Step 3
Stir the butter and dill through the rice.
Step 4
Serve with the trout.

Nutrition per serving

Per serving, rounded. These are estimates, not a prescription.
Per serving	Amount
Energy	480 kcal
Protein	34 g
Carbohydrate	62 g
Fat	11 g

This recipe fits these eating styles by the numbers and the ingredients: Mediterranean, High protein.

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Last updated 24 September 2026