Trout with tomato sauce

Trout with tomato sauce

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(2 ratings)

Prep: 5 mins Cook: 25 mins


Serves 2

Bear Grylls suggests fresh rainbow trout with a vibrant tomato and olive sauce for a simple supper that's rich in omega-3

Nutrition and extra info

  • Gluten-free

Nutrition: per serving

  • kcal429
  • fat25g
  • saturates8g
  • carbs9g
  • sugars8g
  • fibre2g
  • protein40g
  • salt0.9g
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  • 1 ½ 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…

  • 1 shallot, thinly sliced



    Related to the onion (as opposed to being a younger version of it), shallots grow in clusters at…

  • 2 garlic cloves, crushed
  • 1 bay leaf
  • 400g can good-quality chopped tomatoes
  • 1 tsp sherry vinegar
  • 1 tbsp butter



    Butter is a dairy product made from separating whole milk or cream into fat and…

  • 2 rainbow trout fillets, pin-boned, skin left on (if the fillets are large, cut in half lengthways or ask your fishmonger to do this for you)



    Freshwater trout: 

    Farmed rainbow trout has pretty, spotty skin…

  • handful mixed olives, stones removed
    Bowl of olives



    Widely grown all over the Mediterranean, where they've been cultivated since biblical times…

  • handful basil, shredded



    Most closely associated with Mediterranean cooking but also very prevalent in Asian food, the…

  • good-quality extra-virgin olive oil, for drizzling


  1. In a frying pan, heat 1 tbsp of oil over a low-medium heat. Add the shallot and a pinch of salt, then cook, stirring occasionally, for 8 mins until softened and the edges begin to brown. Stir in the garlic and cook for 1 min, then add the bay leaf, tomatoes, vinegar and seasoning. Stir well, bring to the boil, then reduce the heat and simmer gently for 15 mins.

  2. After the sauce has been simmering for 7 mins, heat the remaining oil with the butter in a non-stick frying pan over a medium-high heat. Season the fish well and place, skin-side down, in the pan. Cook for 4 mins – try not to move the fish so the skin gets evenly coloured. Flip over and continue to cook for 2 mins or until the flesh begins to flake in large chunks.

  3. Season the sauce to taste, then spoon some onto each plate and top with a fillet. Scatter over the olives and the basil, then drizzle over the extra virgin olive oil to serve.

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