Tangy Trout Recipes

TANGY TROUT

Tangy trout image

Try this healthy trout recipe for a light summer supper

Provided by Good Food team

Categories Dinner, Lunch, Main course, Supper

Time 15m

Number Of Ingredients 7

Ingredients

4 trout fillets
50g breadcrumbs
1 tbsp butter , softened
1 small bunch parsley , chopped
zest and juice of 1 lemon , plus lemon wedges to serve
25g pine nuts , toasted and half roughly chopped
1 tbsp olive oil

Steps:

Heat the grill to high. Lay the fillets, skin side down, on an oiled baking tray. Mix together the breadcrumbs, butter, parsley, lemon zest and juice, and half the pine nuts. Scatter the mixture in a thin layer over the fillets, drizzle with the oil and place under the grill for 5 mins. Sprinkle over the remaining pine nuts, then serve with the lemon wedges and a potato salad.

Nutrition Facts : Calories 298 calories, Fat 16 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 10 grams carbohydrates, Sugar 1 grams sugar, Fiber 1 grams fiber, Protein 30 grams protein, Sodium 0.5 milligram of sodium

SAUCY TROUT

Saucy Trout image

Provided by Trisha Yearwood

Categories main-dish

Time 25m

Yield 4 servings

Number Of Ingredients 11

Ingredients

1 1/2 pounds trout fillets (8 fillets total)
Kosher salt
1/2 cup ketchup
1/2 cup mayonnaise
1/2 cup olive oil
1/2 cup chopped onion
1/4 cup brown sugar
1 tablespoon yellow mustard
1 tablespoon Worcestershire sauce
2 teaspoons apple cider vinegar
1 lemon, sliced

Steps:

Sprinkle the trout fillets with salt. Set as many of fillets in a large skillet as will fit without crowding; if necessary, cook the fillets in two batches, reserving half of the sauce for the second batch.
Make the basting sauce by mixing together the ketchup, mayonnaise, olive oil, onion, brown sugar, mustard, Worcestershire sauce and cider vinegar. Pour the sauce over the trout and cook over medium heat until the meat flakes easily with a fork, about 10 minutes. Use a fish spatula to carefully remove the trout to a platter. Garnish with lemon slices and serve.

TANGY TROUT WITH A SIMPLE GARDEN SALAD

Tangy trout with a simple garden salad image

This tasty and versatile fish gets a lemony makeover and makes a great treat for one

Provided by Barney Desmazery

Categories Dinner, Supper

Time 35m

Number Of Ingredients 8

Ingredients

1 lemon
a small bunch of dill , half chopped, half left as sprigs
1 rainbow trout , gutted and washed, weighing about 350g/12oz
2 tbsp olive oil , plus a little extra for greasing
2 tbsp Greek yogurt
½ garlic clove
4 runner beans , stringed and thinly sliced diagonally
3 radishes , sliced into thin rounds

Steps:

Preheat the oven to 200C/gas 6/fan 180C. Slice half the lemon and stuff the slices, with the sprigs of dill, into the cavity of the trout. Lay the fish on an oiled baking sheet and make 4 diagonal slashes on one side about 4cm long. Drizzle 1 tbsp of olive oil over the fish, season liberally and bake for 15 minutes.
Put the kettle on to boil, then stir the chopped dill into the yogurt with a squeeze of lemon and some salt and pepper, and set aside. Sprinkle salt on the cut side of the garlic clove and rub it on the inside of a small bowl - this is a good way of getting garlic flavour into food without it being too strong. Empty the boiling water from the kettle into a small saucepan, bring to the boil and cook the runner beans for 3-4 minutes until cooked but still slightly crunchy. Drain the beans and toss them in the garlicky bowl with the radishes and remaining oil.
Serve the fish with the warm beans and the yogurt sauce. Trim the remaining lemon into a wedge to squeeze over the trout and the salad.

Nutrition Facts : Calories 583 calories, Fat 40 grams fat, SaturatedFat 8 grams saturated fat, Carbohydrate 6 grams carbohydrates, Fiber 2 grams fiber, Protein 50 grams protein, Sodium 0.34 milligram of sodium

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