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Baked trout with red peppers, potatoes and almonds


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

Five Foods To Avoid If You Have Arthritis

Jo Travers’ Diet & Nutritional tips for living with Osteoarthritis