Spiced trout with sweet potato chips
Spice up your fish with just five ingredients, for a nutritious and speedy evening meal
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 5 mins
Cook 25 - 30 mins
- Heat oven to 200C/180C fan/gas 6. In a large, shallow roasting tin, toss the potatoes with 1 tbsp oil, salt and pepper. Roast for 25-30 mins, turning once or twice, until tender and crisp.
- Just before the chips are done, mix the flour, some salt, pepper and the Creole seasoning together on a plate. Dip the trout in the mix to evenly coat. Heat 2 tsp oil in a non-stick frying pan. When hot, carefully place the fish, skin-side down, in the pan. Fry for 3 mins, then flip and cook for 1-2 mins more or until cooked through.
- Meanwhile, heat the remaining oil in a large pan. Add the spinach, cook until just wilted, then serve with the fish and hot chips.
Per serving
523 kcalories, protein 34g, carbohydrate 55g, fat 20 g, saturated fat 3g, fibre 7g, sugar 12g, salt 0.69 g
Recipe from Good Food magazine, May 2010.
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http://www.bbcgoodfood.com/recipes/487633/
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Ingredients
- 2 sweet potatoes , skin on, cut into wedges
- 3 tbsp plain flour
- 1 tbsp Creole seasoning (we used Bart)
- 2 trout fillets, skin on (about 140g each)
- 200g baby spinach leaves
- PLUS 2 tbsp rapeseed or vegetable oil
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 5 mins
Cook 25 - 30 mins
Ingredients
- 2 sweet potatoes , skin on, cut into wedges
- 3 tbsp plain flour
- 1 tbsp Creole seasoning (we used Bart)
- 2 trout fillets, skin on (about 140g each)
- 200g baby spinach leaves
- PLUS 2 tbsp rapeseed or vegetable oil
Per serving
523 kcalories, protein 34g, carbohydrate 55g, fat 20 g, saturated fat 3g, fibre 7g, sugar 12g, salt 0.69 g
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14 May 2010
Jen rated and commented on this recipe
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21 May 2010
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