Trout with tomato sauce

Trout with tomato sauce

  • Rating: 4 out of 5.2 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • 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

  • Gluten-free
Nutrition: per serving
NutrientUnit
kcal429
fat25g
saturates8g
carbs9g
sugars8g
fibre2g
protein40g
salt0.9g
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Ingredients

Method

  • 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.

Goes well with

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    Overall rating

    Rating: 4 out of 5.2 ratings
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