Sea trout & buckwheat salad with watercress & asparagus

Sea trout & buckwheat salad with watercress & asparagus

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(4 ratings)

Prep: 10 mins Cook: 20 mins


Serves 2

Pair the nutty, earthy flavour of buckwheat with the delicate flesh of sea trout. Stems of sweet new asparagus and a creamy dressing add the finishing touch

Nutrition and extra info

  • Gluten-free

Nutrition: Per serving

  • kcal785
  • fat36g
  • saturates9g
  • carbs69g
  • sugars6g
  • fibre7g
  • protein42g
  • salt0.5g


  • 2 trout fillets



    Freshwater trout: 

    Farmed rainbow trout has pretty, spotty skin…

  • 3 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • pinch of chilli flakes
  • ½ small pack parsley



    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • 1 lemon, halved



    Oval in shape with a pronouced bulge on one end, lemons are one of the most versatile…

  • 150g buckwheat



    Buckwheat actually comes from the seeds of a plant distantly related to rhubarb …

  • 1 bay leaf
  • 1 small red onion, finely sliced
  • 100g asparagus, woody stalks removed



    Labour-intensive to grow, asparagus are the young shoots of a cultivated lily plant. They're…

  • ½ small pack dill, leaves picked
  • ½ small pack tarragon, leaves picked



    A popular and versatile herb, tarragon has an intense flavour that's a unique mix of sweet…

  • 50g watercress



    With deep green leaves, and crisp, paler stems, watercress is related to mustard and is one of…

  • 1 tbsp crème fraîche or natural yogurt
  • ½ tsp honey



    Honey is made by bees from the nectar they collect from flowers. Viscous and fragrant, it's…

  • 1 tbsp pumpkin seeds, toasted


  1. Heat oven to 200C/180C fan/gas 6. Line a roasting tin with foil and put the trout fillets in it, skin-side down. Rub with a little olive oil, sprinkle over the chilli flakes, season and top with the parsley. Add half the lemon, then cover the tin with foil and roast for 12-15 mins until the fish is opaque and flaking. Remove from the oven and leave to rest.

  2. Put the buckwheat in a pan, cover with 300ml water, add a pinch of salt and a bay leaf and bring to the boil. Skim off any scum, reduce the heat and simmer for 8 mins. Turn off the heat, cover with a lid or plate, and leave to puff up for another 10 mins.

  3. Put the red onion in a large bowl with a pinch of salt and squeeze over the remaining lemon. Bring a pan of salted water to the boil and blanch the asparagus for 2-3 mins until a knife goes in easily. Drain and set aside.

  4. Once the buckwheat has absorbed the water, tip into a sieve and rinse. While it’s still warm, tip into the bowl with the onion, and add the herbs and watercress. Flake in the trout, then squeeze over the juice from the roasted lemon half and add 2 tbsp of the olive oil and season. Whisk the remaining olive oil with the crème fraîche, honey and more seasoning. Divide between plates, drizzle with the dressing and top with the asparagus and toasted pumpkin seeds.

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