Pancetta-wrapped trout
You can prepare this the day before and changing the quantity is simple, making it a perfect dinner party dish
Difficulty and servings
Serves 2
Easily doubled
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Good source of Omega-3
- Video tutorial: Preparing a whole fish
- Heat oven 220C/fan 200C/gas 7. Cut half the lemon into 4 thin slices and juice the other half. Score each fish 3 times on one side. Place the fish on a baking tray, scored side up, and season liberally inside and out with salt and pepper. Stuff each fish cavity with thyme, a sprinkling of garlic and a lemon slice. Lay the rest of the thyme on top of the fish and top with a lemon slice. Wrap the pancetta around, holding the lemon and thyme in place. Drizzle with 1 tbsp of olive oil and bake for 20 mins until the pancetta is golden and the fish is cooked.
- While the fish is cooking, boil the beans in a pan of salted water for 4-5 mins until just cooked and still vibrant. Drain and toss with the lemon juice, olive oil and almonds. Serve the fish with the beans on the side.
Whole trout or fillets? CJ says...
I prefer to buy whole with the head attached. When roasting or grilling a whole small fish, the eyes will turn white - an indicator that the fish is nearly cooked. The fish head also contains cheeks - known as pearls - which are tasty. The skin helps to keep the fish moist during cooking and pulls away easily once the flesh is cooked. Freshness indicators are bright eyes, a little natural slime, firm-looking body and often a slightly herby smell too.
Farmed trout
In a natural environment, trout feeds on freshwater shrimp, which gives it that bright orange flesh. Farmed trout usually has additions to its diet of fishmeal to help give this colour - the diet of farmed fish is strictly regulated. Organic farmed trout has a much paler flesh & a delicate flavour, unless it has access to natural shrimp in its water. Nonfarmed trout cannot be labelled organic as you can never really know what a wild fish has eaten.
Cooking trout
Traditional recipes include pan-fried trout served with a lovely browned butter and toasted almonds. However, pan-frying can be tricky as often the trout is too big for the pan and is difficult to turn without tearing the skin. It's easier to grill or roast it on a high heat with citrus and herbs.
Per serving
554 kcalories, protein 45g, carbohydrate 4g, fat 40 g, saturated fat 7g, fibre 2g, salt 1 g
Recipe from Good Food magazine, February 2008.
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http://www.bbcgoodfood.com/recipes/5134/
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Ingredients
- 1 lemon
- 2 small trout , rainbow or brown, cleaned
- 1 large bunch thyme
- 1 garlic clove , chopped
- 4 slices pancetta , or rashers of smoked streaky bacon
- 4 tbsp olive oil
- 100g fine green beans
- 2 tbsp toasted flaked almonds
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Difficulty and servings
Serves 2
Easily doubled
Preparation and cooking times
Prep 10 mins
Cook 20 mins
Good source of Omega-3
Simple to make - stylish result
Ingredients
- 1 lemon
- 2 small trout , rainbow or brown, cleaned
- 1 large bunch thyme
- 1 garlic clove , chopped
- 4 slices pancetta , or rashers of smoked streaky bacon
- 4 tbsp olive oil
- 100g fine green beans
- 2 tbsp toasted flaked almonds
Per serving
554 kcalories, protein 45g, carbohydrate 4g, fat 40 g, saturated fat 7g, fibre 2g, salt 1 g
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