Grilled trout with bulgur

Ingredients

• trout: 1 fillet, about 115 g
• cooked bulgur: 3/4 cup, about 260 g
• broccoli: 1-2 cups, about 100 g
• olive oil: 1 tbsp, about 8 g

Instructions

1. Heat the grill or griddle pan properly and in advance: fish goes onto an already searing surface, or it sticks and tears when you turn it.
2. Pat the fillet dry and oil the fish rather than the grill — oil on the bars burns and turns bitter.
3. Lay it skin-side down and leave it alone for 4–5 minutes. It releases itself once the crust has formed; if it is still holding on, it is too early to turn.
4. Turn it once and give it 2–3 minutes more. Trout is thinner than salmon and cooks faster than it looks.
5. Throw the broccoli onto the same grill for 2 minutes — it picks up the smoke. Serve with the bulgur and a wedge of lemon.

Nutrition

Contains: Fish, Gluten

Swaps

• The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
• Swap the oily fish for trout, mackerel or sardines in a similar portion.
• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

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