A More Mindful Diet with the Mindful Chef

Lemongrass trout with coconut lime rice recipe:

As a keen cook who lives by herself, I never really considered recipe boxes.  But, as it happens, The Mindful Chef does have recipe boxes for one.  I believe they are the only recipe box company that offers boxes for a single person – so, I was able to try out recipe boxes without finding myself eating the same thing for several days in a row.  And now, I’m something of a convert to the concept of a healthy recipe box like Mindful Chef for a number of reasons.  I’ve already shared the red pesto fish skewer recipe that I was sent at the start of the programme.  But, I know these recipes are good!

• It’s an opportunity to try a new recipe with minimal risk.  Instead of having to buy jars of spices, sauces and other ingredients, you get a carefully measured out portion.
• All the recipes have been carefully developed so that they are nutritionally well balanced – and they come with a calorie count and nutritional breakdown on the recipe card
• Because everything is pre-portioned, there’s far less opportunity to cook too much.  I was particularly surprised by some of the carb portions – a helping of rice is 40g of dry rice.  I suspect I’m guilty of making myself far too much at times!
• Apart from the recipe as a whole, I love being shown some new ways to prepare one component of a meal.  I’ll be making both the coconut rice from the recipe I’m sharing below and the spiced spinach rice that I made to go with yesterday’s chicken kebabs again.  They are simple and yet unusual ways to make a recipe special.
• There’s no waste so the recipe boxes are actually more cost-effective than they may seem at first glance.  I often end up throwing out vegetables because I can’t buy small enough packs.  And, like many people, I have a whole collection of taste-free spices which have just sat in the larder for far too long.

This week’s selection of Mindful Chef dishes included spiced chicken kebabs using an Israeli/Yemeni condiment called Zhoug served with the spiced spinach rice and a heritage tomato salad and lemongrass trout with coconut lime rice.  I know I’ll be making both recipes again but I’m sharing the Lemongrass trout as it was marginally my favourite of the two dishes.

5 from 7 votes

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Lemongrass Trout with Coconut Lime Rice

Prep Time

5 mins

Cook Time

25 mins

Total Time

30 mins

 

A simple fish recipe with asian notes - creamy coconut rice contrasts with the fragrant blend of Thai herbs and spices.  Most of the preparation for the fish and stir fry vegetables can be done while the rice is cooking

Course: Main Course, Main Dish

Cuisine: Asian

Servings: 2

Calories: 567 kcal

Author: The Mindful Chef

Ingredients

• 2 150g trout fillet
• 1 lemongrass stalk
• 1 lime
• 80 g sugar snap peas
• 1 pak choi
• 1 chilli
• 2 garlic cloves
• 2 tbsp fish sauce
• 2 tsp white sesame seeds
• 80 g brown rice
• 20 g creamed coconut
• olive oil
• salt & pepper

Instructions

1. Pre heat the oven to 180C

2. Trim the sugar snap peas and pak choi. Zest the lime

3. Put the creamed coconut in a saucepan and stir through 400ml of boiling water

4. Add the rice and a pinch of salt.  Bring to a gentle simmer and cover with a lid.  Cook for 25 minutes, adding more water if necessary

5. Trim the lemongrass and slice finely before chopping.  Finely chop or crush the garlic.  Remove the seeds from the chilli and chop finely.

6. Put half the lime zest, half the fish sauce, half the lime juice together with the lemongrass, chilli and garlic in a bowl and mix well.

7. Cut two foil or parchment pieces to fit the trout fillets.  Put one fillet on each piece of parchment and cover with the lemongrass mixture.  seal the parcels up and place on a baking tray

8. Put in the oven for 10-12 minutes

9. Heat a heavy bottomed skillet or frying pan over a medium heat and lightly toast the sesame seeds.  Put to one side.

   Add a teaspoon of oil to the same pan and add the pak choi, sugar snap peas and the remaining fish sauce.  Cook for 4 minutes, stirring constantly

10. Stir through the remaining lime zest and lime juice into the rice.  

11. Place the rice on two plates, top with the lemongrass trout and the pak choi and sugar snap peas.  Pour over the remaining juices and then top with sesame seeds

I really loved both dishes in my recipe box this week. And, I’ll be making both again.  I recognise the quality of the ingredients that go into the boxes. My chicken was from Farmisons, my fish from Cornwall from the Celtic Fish and Game Company.  The vegetables are all ‘wonky vegetables’ and are sent without being chopped up – so they keep their nutrients.  All the meals are lower carb meals, made with no refined carbs and they are all gluten-free and dairy free.

If you’d like to try these recipes at home without the hassle of shopping for the ingredients, you can order meal boxes from The Mindful Chef online – the recipes are available for one, two or four people.

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