Rainbow Trout with Miso Cauliflower + Roasted Vegetables
Nutrient-dense meals are always on my radar, especially ones that come together in under 30 minutes and this one is particularly cozy. I was initially inspired by the earthy flavors of winter vegetables that contrast with the bright acidity and sweetness of oranges. It’s just a perk that also happens to be packed with seasonal goodies that balance out the winter blues.
Cauliflower is just as rich in phytonutrients and antioxidants as their green brassica family members. They help support our cardiovascular, digestive, immune, inflammatory and detoxification systems and I love the deep umami touch the miso, sesame dressing adds to the pungent, nutty cauliflower in this dish.
A beautiful pop of carotenoids come through with the roasted carrots and immune-boosting vitamin C of the winter oranges. Yet, the real star of this nutrient parade is the rainbow trout. Rainbow trout is popular as one of the healthiest fish because of their low levels of mercury and PCBs. Nutritionally, rainbow trout dynamically dense with high concentrations of omega-3, vitamin D and protein, which are imperative to kicking out the winter sads.
Overall, this trout-veggie combo is intensely flavorful and equally nourishing - my absolute favorite combo.
Rainbow Trout with Miso Cauliflower Puree & Roasted Vegetables
Cook time: 30 Minutes
- 5 large carrots, peeled and thinly sliced
- 1 small head of broccoli (about 1/2 pound total), cut into large florets
- 2 tablespoons freshly ground coriander seeds, divided
- ½ cup extra-virgin olive oil, divided
- 1 teaspoon Aleppo-style pepper or other mild red pepper flakes
- Kosher salt and freshly ground black pepper, to taste
- 2 whole (2-lb.) rainbow trout, cleaned and dressed
- 1/2 cup fresh sage leaves, thinly sliced
- 1 orange, sliced into thin rounds
- 1 head cauliflower, 2 to 2 1/2 pounds
- 2 tablespoons white miso
- ⅓ cup fresh lemon juice
- 2 teaspoons toasted sesame seeds, plus more for serving
- Preheat oven to 450. Place carrot slices and broccoli florets on a large rimmed baking sheet. Drizzle with 2 tablespoons oil, add red pepper and 1 tablespoon of crushed coriander; toss to combine and season with salt. Roast, tossing once halfway through, until broccoli is browned (even lightly charred in a few spots) and tender, 20–30 minutes.
- Meanwhile, season the trout cavities with salt, black pepper and remaining coriander seeds, then stuff with sage and orange slices. Using kitchen twine, tie the trout crosswise with 2 lengths of twine, spacing them 2” apart. Rub the trout with 2 tablespoons oil, and then transfer them to an parchment paper-lined baking sheet. Bake trout, turning once with a metal spatula, until cooked through and golden brown on the outside, about 15 minutes.
- To prepare the cauliflower, remove the green leaves and cut out the core. Cut florets into thin slices that are about a tenth of an inch thick.
- Place cauliflower, ½ cup of water, 2 tablespoons of olive oil, and a pinch of salt in a saucepan and cover with lid. Bring water to a simmer and cook for about 15 minutes. Stir the cauliflower periodically to ensure even cooking.
- While trout and vegetables are cooking, purée miso, 2 teaspoons sesame seeds, lemon juice, 2 tablespoons oil, and ¼ cup of water in a blender until smooth. Season with salt.
- When cauliflower is ready, drain and reserve steaming liquid. Add half of the cooked cauliflower to blender with miso dressing and puree until smooth. Add remaining cauliflower and ¼ cup of steaming liquid until all of the cauliflower is smooth.
- Spread puree on plates or bowls, arrange roasted carrots and broccoli over and top with cooked trout. Finish with sesame seeds and orange slices, if desired.