When it comes to staying healthy there’s one food we should all be eating more of and that’s fish! Health gurus recommend everyone should eat two servings a week…at least. And one dish should be an oil-rich fish like such as sardines or trout.

So try trout this Friday.


Trout traybake with minty hollandaise

PREP: 10 MINS

COOK: 45 MINS

You’ll only need a handful of ingredients to make this tasty fish supper- choose your favourite green vegetables and jazz up your sauce with herbs

Ingredients

  • 300g baby new potatoes
  • 2 trout fillets (about 140g each)
  • vegetable oil
  • 200g pack green vegetable medley (ours contained Tenderstem broccoli & asparagus)
  • 200ml tub hollandaise sauce
  • small bunch mint, chopped

Method

  • Heat oven to 200C/180C fan/gas 6. Boil the potatoes in a pan of salted water for 10 mins until soft. Drain and slice thickly.
  • Spread the potato slices on a baking tray, brush with a little oil, add some seasoning, then bake for 20 mins.
  • Remove the tray from the oven and push the potatoes to the edges. Tip the vegetable medley into the centre and, using a fork, turn the veg over in the oil, then push these to the edges, too. Put the trout fillets in the centre of the tray, season and return to the oven for a further 12 mins.
  • Heat the hollandaise following pack instructions, then stir through the mint. Serve the trout, potatoes and vegetables with the minty hollandaise spooned on top.

Recipe from Good Food magazine, August 2013

troutInTen


Pan-fried citrus trout with basil

The clean taste of oranges and lemons and the aromatic scent of basil combine beautifully in this recipe to create a light and tangy sauce for trout fillets

Serves 4

Ingredients:

  • 4 trout fillets, each about 200g/7oz
  • 2 lemons
  • 3 oranges
  • 105ml/7 tbsp olive oil
  • 45ml/3 tbsp plain (all-purpose) flour
  • 25g/1oz/2 tbsp butter
  • 5ml/1 tsp soft light brown sugar
  • 15g fresh basil leaves
  • salt and ground black pepper

Method:

  • Arrange the trout fillets in the base of a non-metallic shallow dish. Grate the rind from one lemon and two of the oranges, then squeeze these fruits and pour the combined juices into a jug (pitcher). Slice the remaining fruits and reserve to use as a garnish.
  • Add 75ml/5 tbsp of the oil to the citrus juices. Beat with a fork and pour over the fish. Cover and leave to marinate in the refrigerator for at least 2 hours.
  • Preheat the oven to 150ºC/300ºF/Gas 2. Using a fish slice or metal spatula, carefully remove the trout from the marinade. Season the fish and coat each in flour.
  • Heat the remaining oil in a frying pan and add the fish. Fry for 2–3 minutes on each side until cooked, then transfer to a plate and keep hot in the oven.
  • Add the butter and the marinade to the pan and heat gently, stirring until the butter has melted. Season with salt and pepper, then stir in the sugar. Continue cooking gently for 4–5 minutes until the sauce has thickened slightly.
  • Finely shred half the basil leaves and add them to the pan. Pour the sauce over the fish and garnish with the remaining basil and the orange and lemon slices.

Cook’s Tip: Basil leaves bruise easily, so they should always be shredded by hand or used whole rather than cut with a knife.

grilled fish,trout