Chunky trout fillets on a mash bed
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 guarantee the truth of these claims).
dietary information: | |
| wheat free |
|
| gluten free |
|
| nut free |
|
| dairy free |
|
| vegetarian |
|
| vegan |
|
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 (substitute: dairy free spread) |
| 1 | tbsp | milk or cream (substitute: soy/rice milk or dairy free cream) |
| freshly ground black pepper | ||
| 15-20 | asparagus spears |
lemon sauce
| 2 | whole | lemons, juice |
| 1 | whole | organic lemon, zest, finely chopped (organic is best as normal lemon skins are waxed) |
| 1 | tsp | arrowroot powder |
| 1 | tbsp | water (optional in case sauce gets too thick) |
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 15mm (approx. ½") 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. The asparagus spear will snap at the natural point where it is the freshest. 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 ingredients into a small saucepan and combine well, then heat up gently, stirring continuously 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 1 minute (to maintain crispness). When cooked uncover immediately and drain or they will go soggy.
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