Flaky trout tops hearty brown rice and lentils with tender vegetables and savory olives.

Ingredients

• 8 oz trout (8 × 1 oz = 8 protein portions)
• 1 cup cooked brown rice (2 × 1/2 cup = 2 cereals & tubers portions)
• 1/2 cup lentils (1 × 1/2 cup = 1 legume portion)
• 1/2 cup carrot (1 × 1/2 cup = 1 vegetable portion)
• 1/2 cup chard (1 × 1/2 cup = 1 vegetable portion)
• 16 olives (2 × 8 olives = 2 fat portions)
• 1/4 tsp dried dill
• 1/8 tsp black pepper
• 1/8 tsp salt

Steps

1. 1Heat the oven to 200°C and place the trout on a parchment-lined baking tray.
2. 2Season the trout with dill, pepper, and salt, then bake until its center reaches 63°C.
3. 3Steam the sliced carrot until nearly tender, then add the chopped chard and steam until wilted.
4. 4Warm the cooked brown rice and cooked lentils together in the microwave until steaming.
5. 5Spoon the rice and lentils into a bowl, add the vegetables and trout, and finish with sliced olives.