Olive Magazine
Tommy Banks, The Black Swan

Tommy Banks' sea trout recipe with courgettes

Published: June 23, 2017 at 4:04 pm
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  • Preparation and cooking time
    • Total time
    • plus pickling
  • Easy
  • Serves 4

Tommy Banks' from The Great British Menu and head chef at The Black Swan, Oldstead, has given us some of his best recipes including this healthy sea trout with courgettes.

  • Low calorie
Nutrition:
HighlightNutrientUnit
low inkcal399
fat29.8g
saturates9.1g
carbs8.4g
sugars8.2g
fibre4.3g
protein21.7g
salt1.5g
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Ingredients

  • 50g sea salt
  • 300g sea trout, skinned and cut into 2 portions
  • oli, for frying
  • 25g unsalted butter
  • 1 little gem lettuce, shredded
  • 1 tbsp chervil or tarragon, chopped
  • 4 tbsp soured cream, mixed with 1 tbsp ice-cold water

pickled cucumber

  • 1 cucumber, peeled, seeded and roughly diced
  • 1 tsp sea salt
  • 25g caster sugar
  • 25ml white wine
  • 25ml white wine vinegar

Courgette soup

  • 50ml olive oil
  • 750g courgettes, quartered lengthways, seeds removed and finely sliced
  • 100ml chicken stock
  • 15g marjoram or oregano
  • 50g spinach

Method

  • STEP 1

    Toss the cucumber with the salt and put into a sieve for 20 minutes. Add the sugar, wine and vinegar to a pan, bring to the boil and allow to cool completely.

  • STEP 2

    Rinse the cucumber under cold running water, put into the cool pickling liquid and chill until needed.

  • STEP 3

    Sprinkle the sea salt over the trout portions and chill for 20 minutes. Rinse under cold running water and pat dry.

  • STEP 4

    For the courgette soup, heat the oil in a large pan over a high heat and add the sliced courgettes. Cook for 5-10 minutes, stirring constantly, until they stop giving off as much steam.

  • STEP 5

    Add the chicken stock and cook until nearly evaporated. Add the marjoram and spinach and cook for a final minute.

  • STEP 6

    Transfer to a blender or food processor and whizz to a purée. Keep warm.

  • STEP 7

    Heat a tbsp of oil in a frying pan over a medium-high heat. Add the trout, skinned-side down and cook for 3 minutes.

  • STEP 8

    Turn each fillet and add the butter. Cook for 1 minute and remove to a plate to rest for a few minutes. Flake into large pieces.

  • STEP 9

    Put the shredded lettuce and butter in a pan and cook for 1 minute, adding 1 tbsp of water. Add the chervil and remove from the heat.

  • STEP 10

    Divide the soup between 4 bowls, top with the trout, soured cream, lettuce and drained, pickled cucumber.

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