Herb Trout with Blueberry-Balsamic Spinach and Warm Lentils

Why it works

Trout provides DHA and EPA omega-3s that maintain neuronal membrane fluidity, while blueberries supply anthocyanin polyphenols shown in trials to support memory and executive function through antioxidant and vascular effects. Spinach adds folate and lutein and lentils bring plant protein, fiber, and iron that supports steady oxygen delivery to the brain, all bound together with heart-healthy extra-virgin olive oil.

Ingredients

• 2 rainbow trout fillets (5 oz / 140 g each)
• 3/4 cup (140 g) dry green lentils (or 1.5 cups cooked)
• 3 cups (90 g) fresh spinach
• 3/4 cup (110 g) fresh or frozen blueberries
• 2 tbsp balsamic vinegar
• 2 tbsp extra-virgin olive oil, divided
• 3 tbsp walnuts, roughly chopped
• 1 tsp chopped fresh thyme
• 1 clove garlic, minced
• 1/4 tsp salt and black pepper to taste

Method

1. Simmer the lentils in plenty of water 20 to 25 minutes until tender, then drain and toss with 1 tsp olive oil, salt, and pepper.
2. Make the sauce: simmer blueberries and balsamic vinegar in a small pan 5 to 6 minutes, lightly crushing the berries, until syrupy.
3. Pat trout dry and season with salt, pepper, and thyme. Sear skin-side down in 1 tbsp olive oil over medium-high heat 3 to 4 minutes, then flip and cook 1 to 2 minutes more until it flakes.
4. In the same pan, soften the garlic 30 seconds, add spinach, and wilt 1 to 2 minutes.
5. Toast the chopped walnuts in a dry pan 2 minutes until fragrant.
6. Plate the lentils, top with wilted spinach and trout, spoon over the blueberry-balsamic reduction, and scatter with toasted walnuts.