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Matthew Kadey’s Rainbow Trout with Zesty Yogurt Sauce

Kadey decided to cycle as it afforded him the opportunity to gourmandize on such edibles without fear of returning a little plumper.

Ask Matt Kadey what his favourite meal abroad was and he may answer the salted fish in Luang Prabang, Loas. Or the New Year’s Eve pig roast along the southern coast of Cuba. Perhaps it was the gourmet feast with his soon-to-be partner at Café Diablo in Torrey, Utah. A big reason why Kadey decided to take up cycle touring is that it afforded him the opportunity to gourmandize on such local edibles without fear of returning home a little plumper. When not traveling, he uses his experiences as a registered dietitian to develop healthy recipes, such as the rainbow trout below. Packed with protein and carbohydrates, this is an ideal post-ride meal. Plus, trout is a more sustainable choice than farmed salmon.

Makes 2 servings


½ cup quinoa

2 6 oz. trout fillets with skin

¼ tsp. coarse salt and black pepper

Yogurt sauce:

1/3 cup low-fat plain yogurt

1 tsp. lime zest
½ Tbsp. lime juice
½ tsp. orange zest
½ Tbsp. orange juice
½ Tbsp. honey


In a small saucepan, bring quinoa and 1 cup of water to a boil. Reduce heat and simmer covered until water has been absorbed, about 10 minutes. Rinse trout fillets and pat dry with paper towel. Sprinkle fish with salt and pepper. Heat 1 tbsp oil in a large skillet over medium heat. Place trout in skillet, skin side down, and cook for eight to10 minutes or until the flesh becomes light pink throughout and fairly easy to flake. There is no need to flip trout during cooking.

While trout and quinoa cooks, whisk together all sauce ingredients in a bowl until combined. Serve trout topped with yogurt sauce along with quinoa.

Matt Kadey is a freelance writer and nutritionist who has cycled and eaten his way through, among other places, New Zealand, Ethiopia, Belize, Hawaii, Cambodia and Jordan.