Chunky trout fillets on a mash bed recipe

Get one of your weekly doses of oily fish with this recipe

Wheat & gluten free Chunky Trout Fillets on Mash recipe

Allergy Information

Wheat-Free no
Gluten-Free no
Nut-Free no
Dairy-Free no
Sugar-Free no
Vegetarian no
Vegan no
  • Yield: serves 2

This is a very quick and simple, yet impressive and healthy meal. Succulent trout fillets on a bed of finely mashed potato, topped with steamed asparagus and a tangy lemon sauce to glaze.

I think this recipe makes a great Valentine's Day dinner main course with the delicate pink trout fillets nestling on the crisp asparagus—often reported as having aphrodisiac qualities, although I can't guarantee the truth of these claims.


2 [2] 'chunky' trout fillets
1 [1] lemon
2-3 medium [2-3 medium] potatoes (floury are best for mashing)
1 tsp [1 tsp] olive oil, for brushing over foil
1 tbsp [1 tbsp] butter
1 tbsp [1 tbsp] milk, cream or non-dairy alternative
freshly ground black pepper
15-20 [15-20] asparagus spears

Lemon sauce

2 whole [2 whole] lemons, juice
1 whole [1 whole] organic lemon zest, grated (non-organic have waxed skins)
1 tsp [1 tsp] arrowroot powder
1 tbsp [1 tbsp] water (optional in case sauce gets too thick)


Preheat oven: 180°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 1.5cm (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 lay out 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. Cook on high for 1 minute (to maintain crispness). When cooked, drain and serve immediately or they will go soggy.