Mediterranean Trout

Mediterranean Trout (Picture by Regal Fish Supplies Ltd)

Mediterranean Trout

A taste of the Med with the added benefit of heart healthy Omega-3.

Serves: 1

Prep: 5

Cook: 15

Suggested cooking methods

Oven

Cooking Method/Instructions

  1. Skin and pin-bone the trout fillet and place in a shallow, greased dish.
  2. Place the finely diced shallot with a little butter in a small pan and cook until soft. This can be done in the microwave if required by placing the shallot and butter in a microwaveable dish and cooking on high for approx 2 minutes.
  3. Add the  chopped tinned tomatoes and torn basil to the cooked shallot, mix and season to taste.
  4. Spread the mixture over the trout fillet, scatter with a few pine nuts and oven-bake at 200°C/Gas Mark 6 for about 10-15 minutes until cooked through.

Suggestion - Serve with new potatoes and seasonal vegetables

 

Ingredients

  • 1 Trout fillet
  • ¼ tin chopped tomatoes
  • A small handful basil leaves torn
  • 1 finely dice shallot
  • Handful pine nuts if desired

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