Pan Fried Trout Fillet with Crushed Potatoes and Tenderstem Broccoli
Servings: 2 people
Calories: 690kcal
Ingredients
- 240 g Scottish Loch Trout Fillets x 2 (one each)
- 1 Lemon juice and zest
- 1 clove Garlic finely chopped
- 75 g Butter
- 450 g New Potatoes small ones are best
- 200 g Tenderstem Broccoli
- 3 tbsp Sunflower Oil
- 1 tsp Garlic Salt
- 1 tsp Onion Salt
- 1 tsp Paprika not smoked!
- Salt and Pepper to Season
Instructions
For the crushed potatoes
- The first job is to put the potatoes on. Fill a pan with cold water, add the potatoes and a little salt. Bring to a boil and simmer for 20-25 minutes until they are fully cooked
- When the potatoes are cooked, add 1 tbsp of the sunflower oil to a roasting tin and then pour in the drained potatoes. Using a potato masher, rolling pin or whatever your weapon of choice, gently crush the potatoes in the roasting tin. Don't mash them, but you are looking to create surface area!
- Sprinkle the potatoes with the garlic salt, onion salt and paprika and then pour over the remaining oil. Put the roasting tin in a preheated oven at 200℃, 180℃ fan, Gas Mark 4 and roast for 25 minutes
Cook the rest of the dish
- Whilst the potatoes are cooking it is time to prepare the rest of the dish. Prepare the tenderstem broccoli ready to drop into a pan of boiling water later
- 10 minutes before the potatoes will be ready, melt the butter in a frying pan (with a tiny drop of oil to stop it burning) and, when melted, place the trout skin side down in the pan. Fry for 3 minutes and then turn skin side up and fry for a further minute
- Whilst the trout is frying for it's final minute, add the finely chopped garlic, the juice of half the lemon and the zest from the same half. Gently mix them in to the butter and you have your sauce! Take off the heat and rest for at least 2 minutes
- Whilst the fish is cooking and resting, drop the tenderstem broccoli into the pan of boiling water and cook for 5 minutes. Remove and drain
- Serve the fish on a plate with the crushed potatoes and tenderstem broccoli. Pour over a little of the sauce and top the fish with some micro herbs if you like - we used sorrel and chives. Enjoy with a chilled glass of Pinot Grigio or whatever your favourite white wine is!
Nutrition
Calories: 690kcal | Carbohydrates: 52g | Protein: 9g | Fat: 52g | Saturated Fat: 21g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 25g | Trans Fat: 1g | Cholesterol: 81mg | Sodium: 2612mg | Potassium: 1060mg | Fiber: 8g | Sugar: 6g | Vitamin A: 3211IU | Vitamin C: 165mg | Calcium: 127mg | Iron: 3mg