Trout is a wonderful fresh water fish rich in Omega 3 oils, vitamin D, selenium and Iodine but less than half the saturated fat of salmon.
Here a quick base is created with lentils mixed with lovely vegetables, flavoured with red wine vinegar and capers, all ingredients that help cut through the fattiness of the fish.
For expediency I used a can of lentils.
Ingredients (serves 2)
- 2 fillets of trout
- ½ red onion, finely chopped
- 1 can of lentils, 400g, drained
- 2 carrots, peeled and chopped in small dice
- 100g sugar snap peas, sliced
- 1 piece of chorizo, approx., 50g finely chopped
- 1 tbsp capers, rinsed and drained
- 1 tbsp chopped parsley
- 2 tbsp red wine vinegar
- 6 tbsp extra virgin olive oil
- A pinch of chilli flakes
- 1 tsp vegetable bouillon
- Squeeze of lemon
Method
Rinse the fillets of fish, pat dry and season with sea salt and freshly ground black pepper
In a sauteing pan, add half the oil and bring to a medium heat. Add the chopped chorizo and red onion and cook for 3-4 minutes stirring all the time. Add the carrots and peas and stir to coat with the chorizo oil. Cook for a minute or so, add the bouillon and 100ml of hot water. Bring to the boil, reduce the heat, cover and cook for a few minutes till the carrots are cooked and the water has been absorbed. Add the drained lentils and capers, season with salt, pepper the chilli flakes and the vinegar and cook for 2-3 minutes till the vinegar has evaporated. Finally add the chopped parsley.
Bring a frying pan to a medium to high heat, add the remaining oil and fry the trout 3 minutes on the side of the skin until it is golden brown, turn over and cook another couple of minutes on the other side. Remove from the frying pan and drain on a piece of kitchen paper.
Spoon some of the lentil mix onto a plate, top with the trout, and drizzle with a little lemon juice.