Quick and healthy, these barley bowls, a riff on Asian rice bowls, come together easily for a delicious lakeside dinner. The sprinkling of mustard seed adds a pleasant crunch and the peppery sprouts make a pretty garnish on this fresh Asian-inspired dish. Use the snack size package of nori, found in the natural foods section of most supermarkets.
Preparation Time:10 minutes
Cooking Time:15 minutes
4 (5-oz /140 g) steelhead trout fillets
salt and pepper
1 Tbsp (15 mL) canola oil
4 cups (1 L) cooked barley
1/2 long English cucumber, diced
1 carrot, peeled and cut into matchstick pieces
1 avocado, diced
6 scallions, thinly sliced
8 small sheets nori (seaweed paper), torn into small pieces
1/2 cup (125 mL) teriyaki sauce
1 Tbsp (15 mL) yellow mustard seed
1/4 cup (60 mL) mustard sprouts
Press the trout between paper towels to dry the surfaces thoroughly. Season on all sides with salt and pepper.
Heat the oil in a large skillet over medium-high heat until shimmering. Add the trout fillets, skin side down. Immediately turn the heat down to medium-low and cook, pressing gently on the back of the fillets to ensure good contact between the skin and the skillet, for about 6 minutes. If the skin doesn’t release easily from the pan, cook a little longer until it lifts easily. Flip the trout and cook on the other side for about 2 minutes, until the shakes easily. Transfer to a paper towel-lined plate to drain.
Divide the hot, cooked rice evenly between 4 bowls. Top with the cucumber, carrot, avocado, scallions, and nori (seaweed paper).
Place a trout fillet on each bowl, spooning the teriyaki sauce evenly on top.
Sprinkle with the mustard seeds and sprouts.
Serves: 4
Recipe courtesy of the Saskatchewan Mustard Development Commission.
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