Trout with tomato sauce
- Preparation and cooking time
- 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
- 1 ½ tbsp olive oil
- 1 shallot , thinly sliced
- 2 garlic cloves , crushed
- 1 bay leaf
- 400g can good-quality chopped tomatoes
- 1 tsp sherry vinegar
- 1 tbsp butter
- 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)
- handful mixed olives , stones removed
- handful basil , shredded
- good-quality extra-virgin olive oil , for drizzling
- STEP 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.
- STEP 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.
- STEP 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.