Serves 1 – 2
Yet again in my house it’s time to start properly meal-planning and using up some of those ingredients in the freezer drawer – this occurs maybe 3 times a year and encourages me to get creative with store-cupboard/fridge/freezer ingredients and look up recipes online or in my many, dusty, mostly unused cook books! Quite often these are some of my tastiest creations and I feel inspired to get creative in the kitchen again – for a little while anyway!
I had some whole frozen trout lurking in my middle drawer and so, using a recipe found online and adapting it a little for frozen herbs I had in storage, I got all chef-y and made myself some protein-dense, low-in-saturated-fats baked trout for tea!
Trout is one of those magical ‘oily’ fish we hear so much about – rich in Omega 3 essential fatty acids which have been found to have heart healthy properties such as decreasing triglyceride levels in the blood, slowing the growth rate of atherosclerotic plaques and lowering blood pressure. They have also been shown to improve the risk factors and heart health of those people who have already suffered from heart attacks or stroke.
I’d recommend serving this, as I did, with a fresh salsa made from a mixture of chopped herbs and salad ingredients. I used cucumber, tomatoes, sugar-snap peas, mangetout, radishes, celery, broccoli, green and black olives, coriander and parsley and a light dressing of white wine vinegar, olive oil, lemon juice and garlic. The whole meal around 500 kcal. You could also add some delicious lightly buttered new potatoes or roasties too.
1 whole trout, gutted and cleaned out
1 tbsp. fresh parsley, finely chopped
1 tbsp. fresh dill, finely chopped
1tbsp. fresh coriander, finely chopped
2 cloves garlic, minced
1 tsp. paprika
½ lemon, sliced
1 tbsp. olive oil or olive oil based frying spray
½ tsp. salt
1-2 cups white wine, for cooking (top up during cooking if needed – not you, the fish!!!)
Preheat the oven to 240C / 475F / Gas Mark 9 (very hot).
- Finely chop the herbs and mix in a bowl with the minced garlic and paprika.
- Stuff the trout with 2/3 of the herb and garlic mixture.
- Place the lemon slices inside the trout on top of the herbs.
- Put the olive or spray oil in your hand and rub both sides of the fish with it, then rub the salt into the skin.
- Top the fish with the remaining herbs and garlic and squeeze any remaining lemon juice onto the fish too.
- Place the fish, herb-side up, on a raised slatted tray (I used the tray from my grill pan) over a deep baking tray. Pour the wine into the bottom of the baking tray.
- Bake for 30 minutes or until the skin of the trout is crisped up nicely.
Per Whole Trout (oven-baked with olive oil)*
Energy 287 kcal / 1200 kJ
Total sugar 0.3g
The above nutritional information is assuming that you used olive oil to bake the fish with. If you use spray oil you will save approximately 70 kcal / 293 kJ, 8.0g fat and 1.2g saturated fat.
Seafood is naturally low in saturated fat. Despite popular belief foods high in natural cholesterol, like eggs and prawns, DO NOT have an effect on our own bodies’ cholesterol levels. That means good news for all of you wanting to keep an eye on your blood cholesterol – you can still enjoy these tasty high protein foods (but keep watching out for saturated fat which has much more of a negative effect on your cholesterol levels.
This tastes great served with some garden peas, steamed mange tout or other green leafy vegetables like spinach, kale or broccoli and this will add in some extra fibre and vitamins too. You can add any combination of seafood you like – try cockles, whelks, white fish or salmon as an alternative to any of the seafood I have suggested.
1 tbsp. olive or vegetable oil (10g)
1 clove garlic, peeled and finely chopped
1 small red chilli (fresh or dried) – remove seeds if you don’t like spicy heat
2 small red or white onions, finely chopped (120g)
1 stick of celery, finely chopped (30g)
1 red pepper, deseeded and finely chopped (160g)
300g Arborio (risotto) rice
1 litre fish stock (made with a 10g fish stock cube)
150ml white wine
Juice of one lime
150g peeled prawns (fresh or frozen)
150g mussels, out of shell (fresh or frozen)
100g squid, chopped into bite size pieces (fresh or frozen)
10g fresh dill, chopped
Zest of one lime
Ground black pepper to taste
- Prepare and chop all vegetables. Zest and juice the lime and set both aside separately for later.
- Make the fish stock and mix in a large jug with the white wine and lime juice.
- Heat the oil in a large frying pan or wok over a medium heat. Fry garlic, chilli, onion and pepper for 8-10 minutes until slightly browned, stirring all the time to prevent burning.
- Add the Arborio rice and fry for a further 2 minutes.
- Add a little of the stock mixture at a time, stirring constantly. Allow the rice to absorb the liquid before adding more stock.
- When you have added about ¾ of the stock, add the seafood and stir through.
- Continue adding the stock liquid a little at a time until the rice is plumped up and the liquid starts to form a creamy consistency. This may take 15-20 minutes, from start to finish.
- Stir in the lime zest and dill and black pepper to taste.
- Serve with a side of green salad, garden peas or steamed mange tout.
Per whole recipe
Energy 1870 kcal / 7824 kJ
Total sugar 22.2g
Per portion (serves 4)
Energy 468 kcal / 1958 kJ
Total sugar 5.6g