Tommy Banks, The Black Swan

Tommy Banks’ sea trout recipe with courgettes

  • serves 4
  • Easy

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.



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

pickled cucumber

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

Courgette soup

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


  • 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.






Nutritional Information

  • Kcals 399
  • Fat 29.8g
  • Saturates 9.1g
  • Carbs 8.4g
  • Sugars 8.2g
  • Fibre 4.3g
  • Protein 21.7g
  • Salt 1.5g