Not only is trout rich in Omega-3 essential fatty acids and protein – both of which are vital for anti-inflammatory diets and said to reduce the development of cardiovascular diseases – it’s also readily available in supermarkets, cheaper than more fashionable salmon, easy to cook and super tasty. We absolutely love it.
This recipe has a Mediterranean vibe to it and is perfect if you’re looking for a lighter evening meal. We’ve paired it with a salad, but it also suits a side of spinach or other assorted green vegetables.
Serves: 4 people
Cooking time: 40 minutes
Ingredients
- 1 tbsp olive oil
- 4 trout fillets, deboned
- 1 red pepper, diced
- 2 tomatoes, roughly chopped
- 2 cloves of garlic, finely chopped
- A handful of flaked almonds
- 400 grams new potatoes, halved
- Lemon, wedges
For the salad
- Rocket leaves
- 3 tbsp olive oil
- 1 tbsp red wine vinegar
Method
Start by heating your oven to 190C/fan 170C/gas 5. While that’s warming, cut your new potatoes in half, place them in a large pan of cold water and boil for 8-10 minutes.
Chop the red pepper, tomatoes and garlic and add to a roasting tin with the cooked potatoes and a dash of olive oil. After 20 minutes in the oven give the vegetables a shake, season with salt and pepper, scatter the almonds and make space in the roasting tin for the trout fillets (keep the skin on the top).
Return to the oven for a further 12 minutes, until the fish is cooked and the almonds lightly toasted. Give the fish a quick squeeze of lemon and serve with the rocket leaves and your mixed dressing of olive oil and red wine vinegar.
Extra tip – Fancy getting your Omega-3 fix on the go? Walnuts include more Omega-3 than other nuts and also contain iron, selenium, calcium, zinc, vitamin E and some B vitamins.
Further Reading
