Black rice with vegetables and trout


Main course - Italy
by Rossana Del Santo Rossana Del Santo (2019)
Number of people 4
Preparation 35"
Gluten-free Nut-free Lactose-free/dairy-free Soy-free Includes fish
  • 300 g Black Venus rice
  • 200 g trout fillets
  • ½ yellow pepper
  • 2 carrots
  • 1 courgette
  • 1 shallot
  • Salt, pepper
  • 10 cl olive oil
  • 1 pinch of curry powder
  1. Wash the vegetables and dice in 1 cm cubes.
  2. Heat the oil in a frying pan and soften the finely chopped shallot with the vegetables for just a few minutes. Add the seasoning, 50 ml water and curry powder, and cook for 3 minutes on a high heat.
  3. Cook the rice in a saucepan of salted water.
  4. Pan-fry the trout fillets in a little olive oil. Dress the rice with the curried vegetables and trout.
    Transfer to a cool place and serve cold.

Did you know?

A lot less frequently consumed and lesser know than its cousin white rice, black rice is nevertheless very rich in antioxidants like vitamin E, flavonoids (anthocyanins), and fibres that are essential for good health. It also has a relatively low glycaemic index.

Black rice with vegetables and trout

Nutritional advice

by Marco Silano
ISS (Istituto Superiore di Sanità), Italian National Institute of Health

This is a healthy, balanced main dish. Follow with a fruit salad for dessert (with no added sugar)