Need a healthy, crowd-pleasing dinner that will have everyone coming back for seconds? Try Miso Trout with Sesame Garlic Bok Choy and Brown Rice. This flavorful dish is made gluten-free by using tamari instead of soy sauce, and the steelhead trout supplies ample protein, omega-3s, and vitamin D.
What do you want for dinner?
So many of us fall into the rut of repeating the same handful of recipes. This one is an easy, tasty way to break out of that loop without straying too far from comfort. The miso-glazed trout and sesame garlic bok choy can be ready quickly, and cooking a batch of brown rice ahead of time makes weeknight dinners even faster.
Health Benefits of Trout
Why trout?
Trout is an excellent alternative to salmon and delivers similar nutrition and flavor. Steelhead trout is often sustainable and is rich in protein, omega-3 fatty acids, and vitamin D. A modest serving goes a long way toward your daily vitamin D needs, and its healthy fats support heart and brain health.
Health Benefits of Bok Choy
Bok choy is a nutrient-dense cruciferous vegetable that’s sometimes overshadowed by kale but offers an impressive vitamin and mineral profile. It provides vitamin A, folate, B6, C, K, potassium, calcium, and manganese, plus phytonutrients associated with cancer protection and immune support. Bok choy scores highly on nutrient-density scales, making it a smart, versatile addition to meals.
Miso Trout with Sesame Garlic Bok Choy and Brown Rice – Gluten-Free!
This recipe delivers bold, mouth-watering flavors while remaining approachable to prepare. It’s ideal for weeknight dinners, meal prep, or feeding a small group—don’t tell your guests how simple it is!
Miso Trout with Sesame Garlic Bok Choy and Brown Rice – Gluten-Free
4
6 mins
45 mins
51 mins
Ingredients
Miso Trout and Brown Rice
- 1 cup brown rice (uncooked)
- 2 lbs steelhead trout filets (or substitute with salmon, Arctic char, rainbow trout)
- 2 tbsp low sodium organic miso paste
- 1 garlic clove grated
- 1 tbsp fresh ginger grated
- 2 green onions sliced
Sesame Garlic Bok Choy
- 1 teaspoon avocado oil
- 1 teaspoon sesame oil
- 5 garlic cloves minced
- 8 cups bok choy (about 4 large bulbs; leaves pulled off, bottoms trimmed and rinsed)
- 2 tbsp tamari (gluten-free)
- 2 tbsp sesame seeds
Instructions
- Bring 2 cups of water or vegetable stock to a boil. Add 1 cup of brown rice, cover, and simmer on low for about 45 minutes or until tender.
- Preheat the oven to 450°F (230°C). Line a rimmed baking sheet with parchment or foil. Place trout filets skin-side down and top each with miso, grated garlic, and grated ginger. Bake about 15 minutes, or until the fish flakes easily with a fork.
- While the fish cooks, heat avocado oil and sesame oil in a wok or large skillet over medium heat. Add minced garlic, bok choy, tamari, and sesame seeds. Sauté until the bok choy stalks are tender-crisp, about 6 minutes.
- Divide the cooked rice among four plates or meal-prep containers. Top each portion with a piece of miso trout and sprinkle with sliced green onions. Serve the sesame garlic bok choy alongside and drizzle any pan sauce over the rice and fish. Enjoy!
Tried this recipe?
Let us know how it was!