Chunky trout fillets on a mash bed - wheat free recipe
This is a very quick & simple, yet impressive & healthy meal. Succulent trout fillets on a bed of finely mashed potato, topped with steamed asparagus and a tangy lemon sauce to glaze.
We think that this makes a perfect Valentine's Day dinner main course with the delicate pink trout fillets nestling on the crisp asparagus (often reported as having aphrodisiac qualities, although we can't confirm the truth of these claims).
dietary information: | |
| wheat free |
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| gluten free |
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| nut free |
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| dairy free |
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| dairy free alternative |
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| vegetarian |
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| vegan |
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serves 2
| 2 | 'chunky' trout fillets | |
| 1 | lemon | |
| 2-3 | medium | potatoes (floury are best for mashing) |
| 1 | tsp | olive oil, for brushing over foil |
| 1 | tbsp | butter, low fat spread or margarine (dairy free/vegan alternative: dairy free spread such as Pure) |
| 1 | tbsp | milk or cream (dairy free/vegan alternative: soya milk or dairy free cream) |
| freshly ground black pepper | ||
| 15-20 | asparagus spears | |
| 1 | jar | lemon sauce, we used Sharwoods Lemon & Sesame stir fry sauce |
Preheat oven: 180°C, fan 160°C, 350°F, Gas 4
| 1. | Lightly oil a large piece of foil then place the trout fillets on it. Squeeze the lemon over the trout and then seal the foil into an airtight parcel. Place the foil parcel on a baking tray. |
| 2. | Place wrapped trout fillets in oven for 20-25 minutes, depending on the thickness and size of the fillets. |
| 3. | Peel the potatoes and chop into equal sized chunks. The smaller you chop the potato the quicker it will cook. We chopped them into 20mm (¾") pieces and put into a saucepan with the water only just covering the potatoes. |
| 4. | Bring the potatoes to the boil, then turn down the heat slightly and cook until the potato chunks are tender. At the same time prepare the asparagus by snapping off the ends of each spear, trying not to waste any of the healthy spear. Prepare a steamer for the asparagus by bringing to the correct temperature (for whatever type of steaming aparatus you are using). Place the lemon sauce, if using ready made, into a small saucepan and heat up gently to avoid burning. You will also need to preheat two plates for serving the meal. |
| 5. | Drain the water from the potatoes then add the butter, milk and freshly ground black pepper. Put the asparagus into the steamer and set the timer for 2 minutes. Return to the potatoes, and with a potato masher or ricer, mash the potatoes finely so that there are no lumps. Remove the steamed asparagus from cooking and keep warm. |
| 6. | By now the trout fillets should be cooked, remove them from the oven and get out your two preheated plates. Place mashed potato in the centre of each plate and gently flatten it to make a thick disc of potato. Now place a layer of asparagus spears on top of the mash and then lay a trout fillet on top of the asparagus layer. |
| 7. | Finally, spoon over the lemon sauce and serve immediately. |
If you don't have a steamer then equally good results can be obtained by placing the asparagus spears into a microwave safe dish with 1 tsp of water. Loosely cover with microwave film and cook on high for 2 minutes. When cooked uncover immediately and drain or they will go soggy.
As an alternative to the ready made sauce you could serve this meal with simple quarters of lemon, or make a light lemon glaze using lemon juice, lemon zest & arrowroot
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