Rainbow trout with horseradish yoghurt & balsamic beets

Rainbow Trout

Serves 2

  • 400 g new potatoes, large ones halved

  • sea salt

  • freshly ground black pepper

  • 4 x 100 g rainbow trout fillets, from sustainable sources, ask your fishmonger, skin on and pin-boned

  • olive oil

  • a few sprigs fresh thyme

  • 2 heaped tablespoons fat-free natural yoghurt

  • 1 lemon

  • 1 heaped teaspoon creamed horseradish, or to taste

  • 4 jarred beetroots, quartered

  • balsamic vinegar

  • 2 handfuls watercress, washed and spun dry

  • extra virgin olive oil

Add the potatoes to a pan of salted boiling water and cook for about 15 minutes, or until tender. Put a large frying pan on a medium heat. Season the trout on both sides with a pinch of salt and pepper. Add a good lug of olive oil to the pan and scatter in the thyme tips, followed by the trout, skin-side down (you may have to do this in 2 batches). Press down on the fish with a fish slice to help the skin crisp up. Cook for 4 minutes, jiggling the pan every now and then, and turning for the last 20 seconds or so to finish it off – you want to cook it about 90% of the way through on the skin side.



Meanwhile, in a small bowl mix the yoghurt with the juice of ½ a lemon, the horseradish and a small pinch of salt. Have a taste to check it's hot enough – it needs a good kick. Dress the beets with a good splash of balsamic and a small pinch of salt.



Drain the potatoes then toss them with a pinch of salt and pepper and a drizzle of oil. Squash half onto each plate. Squeeze the juice of half a lemon into the hot pan of fish, then transfer 2 fillets to each plate. Top each portion with a good dollop of horseradish yoghurt, a spoonful of dressed beets and a little watercress, then drizzle lightly with extra virgin olive oil and serve.

Nutritional Information

Rainbow trout with horseradish yoghurt & balsamic beets

Served with new potatoes and watercress

More Mains recipes >
0 foodies cooked this
The gorgeous, crispy-skinned, pan-fried trout goes so well with the horseradish yoghurt
Serves 2
30m
Super easy
Method



Add the potatoes to a pan of salted boiling water and cook for about 15 minutes, or until tender. Put a large frying pan on a medium heat. Season the trout on both sides with a pinch of salt and pepper. Add a good lug of olive oil to the pan and scatter in the thyme tips, followed by the trout, skin-side down (you may have to do this in 2 batches). Press down on the fish with a fish slice to help the skin crisp up. Cook for 4 minutes, jiggling the pan every now and then, and turning for the last 20 seconds or so to finish it off – you want to cook it about 90% of the way through on the skin side.

Meanwhile, in a small bowl mix the yoghurt with the juice of ½ a lemon, the horseradish and a small pinch of salt. Have a taste to check it's hot enough – it needs a good kick. Dress the beets with a good splash of balsamic and a small pinch of salt.

Drain the potatoes then toss them with a pinch of salt and pepper and a drizzle of oil. Squash half onto each plate. Squeeze the juice of half a lemon into the hot pan of fish, then transfer 2 fillets to each plate. Top each portion with a good dollop of horseradish yoghurt, a spoonful of dressed beets and a little watercress, then drizzle lightly with extra virgin olive oil and serve.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:
  • Calories 662 33%
  • Carbs 43.4g 17%
  • Sugar 11.8g 13%
  • Fat 30.5g 44%
  • Saturates 5.2g 26%
  • Protein 50.1g 111%
Of an adult's reference intake

Related recipes:

BUYING SUSTAINABLY SOURCED FISH

Close

Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

Show/hide comments

comments powered by Disqus