Pan-Fried Trout With Kale, Tomatoes, And Olives
By Lisa Shanken
October 4, 2015
Pan-Fried Trout With Kale, Tomatoes, And Olives
Ingredients
- 2 tbsp coconut oil
- 3 cloves garlic sliced
- 1 cup Cherry Tomatoes sliced
- 2 cups kale chopped
- 1/2 cup Pitted Green Olives thinly sliced
- 4 whole trout deboned, butterflied, and head cut off
- 2 tbsp Fresh lemon juice
- salt and pepper to taste
Instructions
- Heat 1 tablespoon of coconut oil in a skillet.
- Add garlic and cook 1 minute. Next add tomatoes, cook another 2 minutes, and then add kale and olives.
- Cook until kale just wilts and becomes bright green.
- Place vegetable mixture on the side of the skillet.
- Season trout with lemon, salt and pepper on both sides.
- Add remaining coconut oil to the skillet.
- Cook fish in skillet on medium heat, approximately 7-10 minutes.
- Place vegetable mixture on top of fish to reheat for a minute. Serve immediately.
Notes
Nutrition
Calories: 298kcalCarbohydrates: 16gProtein: 21gFat: 18gSaturated Fat: 8gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 46mgSodium: 594mgPotassium: 981mgFiber: 4gSugar: 2gVitamin A: 18850IUVitamin C: 212mgCalcium: 210mgIron: 3.6mg
Tried this recipe?Let us know how it was!
Lisa Shanken
My passion is to help you live your healthiest and most harmonious life, but in a way that’s realistic and practical for you as a unique individual on this planet. My philosophy is all about “balance,” never a diet since a diet is not sustainable for life, aka Kill The Diet.
Keeping The Holidays Happy
By Lisa Shanken
November 16, 2023
With Thanksgiving and the general holiday season just around the corner, it always reminds me of the complexities of this time of year. Moderately indulging without going overboard with holiday food, feeling excited to see all of your family but then easily getting annoyed with them when you are together,...
Should You Be Dairy Free?
By Lisa Shanken
October 10, 2023
Happy autumn! A few issues ago in Don’t Get Your Gut In A Rut, we looked at the benefits of a gluten-free diet. This month we will examine the benefits of a dairy-free diet, what that looks like, and how to decide if it’s right for you. First, let's define...
Testimonials
Lisa’s weight loss plan really gave me a new insight to healthy eating and living. I was diagnosed with breast cancer in January 2015. Healthy living/easting/exercise has become very important to me and my family and this program really helped me get even more on the course with this and helped me lose weight.
Danielle D, Great Neck, NY
When I heard about the 10 Day Weight Loss Challenge, I wasn’t sure if it would be a good fit, since as a physician, I understand nutrition and health (and therefore knew the dangers of fad diets, etc…), and I do my best to exercise (though not always enough). But as a single mother of 2, it’s still very challenging ti “fit in all in” (including cooking healthy meals for my children) due to my busy schedule. And when my time is short, bad habits crop up and weight gain follows.
Dr. Gila Ackerman, Boulder, CO
Psychiatrist
Lisa has made an enormous contribution to my health and strength. I have seen and felt the most fantastic changes in an amazingly short time.
Chessie F, Boulder, CO
I just wanted to say you were amazing through this 10 day process! I learned so much from you! You were very thorough in all areas of the challenge and got back to us in such a quick manner with our questions. It was a great jump start into a more healthy life style that’s for sure!
Colby E, Boulder, Colorado
I LOVE the recipes, simple, few ingredients, appealing. I like the idea of using the list of staples you provided when i was tempted to cheat!
Phyliss S, Spring House, PA
I worked with Lisa to develop a holistic wellness plan that has allowed personal growth without having to completely change my lifestyle. Her programs are designed around your personal needs, so I always feel like I've gotten the most from my sessions and leave with manageable goals. Lisa's three-prong approach to wellness (fitness, nutrition and health) is helping me live a balanced and grateful life.
Ali S., Boulder, CO
I’ve been through the ringer with different dieting plans through the years. Some helped me lose weight and some didn’t – but it didn’t matter because I would always gain it back. I didn’t know if this 10 day Weight Loss Challenge would be the answer since everyone says they have the “BEST” way to lose weight. But this one seemed to be more doable – like instead of starving myself, keeping track of calories (“been there done that – VERY annoying!”) and things I know I wouldn’t stick to.
Jill W, Park, NY
Lisa, you have been a very positive role model for me! Through the exercise and diet I’m becoming healthy and more positive about my life!!! Thanks!
