TROUT WITH TOMATO SAUCE
Bear Grylls suggests fresh rainbow trout with a vibrant tomato and olive sauce for a simple supper that's rich in omega-3
Provided by Sophie Godwin - Cookery writer
Categories Dinner, Fish Course, Main course, Supper
Time 30m
Number Of Ingredients 11
Steps:
- In a frying pan, heat 1 tbsp of oil over a low-medium heat. Add the shallot and a pinch of salt, then cook, stirring occasionally, for 8 mins until softened and the edges begin to brown. Stir in the garlic and cook for 1 min, then add the bay leaf, tomatoes, vinegar and seasoning. Stir well, bring to the boil, then reduce the heat and simmer gently for 15 mins.
- After the sauce has been simmering for 7 mins, heat the remaining oil with the butter in a non-stick frying pan over a medium-high heat. Season the fish well and place, skin-side down, in the pan. Cook for 4 mins - try not to move the fish so the skin gets evenly coloured. Flip over and continue to cook for 2 mins or until the flesh begins to flake in large chunks.
- Season the sauce to taste, then spoon some onto each plate and top with a fillet. Scatter over the olives and the basil, then drizzle over the extra virgin olive oil to serve.
Nutrition Facts : Calories 429 calories, Fat 25 grams fat, SaturatedFat 8 grams saturated fat, Carbohydrate 9 grams carbohydrates, Sugar 8 grams sugar, Fiber 2 grams fiber, Protein 40 grams protein, Sodium 0.9 milligram of sodium
SIMPLE HERB-BAKED TROUT & HORSERADISH
A super-simple whole baked fish with hot horseradish, zesty lemon and herbs - parsley, dill and thyme all work well
Provided by Barney Desmazery
Categories Main course
Time 25m
Number Of Ingredients 5
Steps:
- Heat oven to 220C/200C fan/gas 7. Lay the trout over a lightly oiled baking tray and stuff the fish cavity with slices of lemon and herbs. Season generously all over and drizzle with the remaining oil.
- Bake in the oven for 20 mins until the fish is cooked through - the eyes will have turned white and the flesh will be soft to touch. The trout can be served as they are with your favourite seasonal vegetables, but for an added extra touch, peel away the top layer of skin and grate over fresh horseradish before serving.
Nutrition Facts : Calories 457 calories, Fat 23 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 1 grams carbohydrates, Sugar 1 grams sugar, Protein 63 grams protein, Sodium 0.4 milligram of sodium
BAKED TROUT FILLETS
Baked trout recipes show up on my dinner table often. Moist tender trout is draped in a creamy Parmesan cheese coating that makes this dish elegant enough to serve company. I also use the delicious sour cream mixture on salmon. -Mary Zimmerman, Spring Lake, Michigan
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- Place fish in a greased shallow 3-qt. baking dish. In a small bowl, combine the sour cream, cheese, lemon juice, onion and salt; spread over fish. Sprinkle with paprika. , Bake, uncovered, at 350° for 20-25 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 300 calories, Fat 18g fat (10g saturated fat), Cholesterol 111mg cholesterol, Sodium 431mg sodium, Carbohydrate 3g carbohydrate (2g sugars, Fiber 0 fiber), Protein 28g protein.
TROUT TRAYBAKE WITH MINTY HOLLANDAISE
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
Provided by Cassie Best
Categories Main course
Time 55m
Number Of Ingredients 6
Steps:
- 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.
Nutrition Facts : Calories 634 calories, Fat 37 grams fat, SaturatedFat 19 grams saturated fat, Carbohydrate 36 grams carbohydrates, Sugar 7 grams sugar, Fiber 4 grams fiber, Protein 39 grams protein, Sodium 1.1 milligram of sodium
TROUT FILLETS WITH HOLLANDAISE SAUCE
Steps:
- Preheat the oven to 180 ° C. Make the Hollandaise and set aside. Season the fillets and pan-fry in the butter until browned. Place in a baking tray with a good squeeze of lemon and into the oven for 10 minutes or until just cooked through. (Depends on the thickness of the fish). In the same frying pan, place the spinach and season whilst it is wilting. To serve: Put a little spinach on a plate, then the fillet, and top with the Hollandaise sauce. Te serve as a tapas: Cut the trout into bite-sized pieces before pan-frying and serve on a small plate with a small bowl of hollandaise on the size.
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