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Fish and Leek Sauté – vegetarian recipe
Stav Kogan

Fish and Leek Sauté

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Servings: 4 servings
Calories: 175
Ingredients Method Nutrition

Ingredients
  

  • 1.0 medium Leek leek, chopped (approx. 5.3 oz / 150g)
  • 2.0 Trout fillets, diced (8.0 oz / 225g)
  • 1.0 tbsp (0.5 oz / 15g) Tamari tamari soy sauce
  • 1.0 tsp (0.1 oz / 3g) Ginger fresh ginger, grated
  • 1.0 tbsp (0.5 oz / 14g) Oil avocado oil
  • 0.1 tsp (0.02 oz / 0.5g) Seasoning sea salt, or to taste
  • Clean Your Leeks Thoroughly: Leeks grow deep in sandy soil and can hide grit between their layers. After chopping, soak the leek slices in a bowl of cold water, swish them around, and lift them out so the dirt settles at the bottom.
  • Use the Right Part of the Leek: Stick to the white and light green parts. The dark green leaves are quite tough and fibrous, making them better suited for making homemade seafood stock rather than a quick sauté.
  • Be Gentle with the Trout: Trout is a delicate, flaky fish. Once you add it to the skillet, fold the ingredients together gently using a silicone spatula. Stirring too vigorously will break the fish down into mush.
  • Watch the Heat: Avocado oil has a high smoke point, which is great for a quick sear. Make sure the oil is shimmering before adding the leeks to build a flavor foundation, but don't overcook the trout—take it off the heat the second it turns opaque!

Method
 

  1. Heat the 1. 0 tbsp (0. 5 oz / 14g) of avocado oil in a large skillet over moderate heat until it is hot and shimmering.
  2. Add the 1. 0 chopped leek (5. 3 oz / 150g) to the skillet and sauté for 3 to 4 minutes until the leek softens and becomes fragrant.
  3. Immediately add the diced 8. 0 oz (225g) trout fillets, 1. 0 tsp (0. 1 oz / 3g) grated ginger, 1. 0 tbsp (0. 5 oz / 15g) tamari soy sauce, and 0. 1 tsp (0. 02 oz / 0. 5g) salt to the pan.
  4. Continue to sauté the mixture for 4 to 5 minutes, gently stirring, until the trout is no longer translucent and is fully cooked through.
  5. Remove the pan from the heat, divide the dish into two portions, and serve immediately.
  6. Grate Ginger Fresh: Always use fresh ginger rather than powdered for this recipe. Grating it on a microplane ensures you get the pungent, aromatic juices without biting into any tough, fibrous chunks.

Nutrition

Calories: 175kcalCarbohydrates: 5.2gProtein: 21gFat: 7.6g

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