Norwegian Fjord trout and sweet onion escabeche

Norwegian Fjord trout and sweet onion escabache

  • serves 4
  • Easy

This low calorie sweet and spicy fish dish serves four and only takes 15 minutes to prepare – a great idea for a quick and easy mid-week family meal



  • olive oil
  • Norwegian Fjord trout 4, skinless fillets
  • leaf salad or potatoes to serve


  • red onion 1, finely sliced
  • red chilli 1, finely sliced
  • bay leaf 1
  • coriander seeds 1/2 tsp, lightly crushed
  • white wine vinegar 1 tbsp
  • white wine 100ml
  • caster sugar 1 tbsp


  • Step 1

    Put all the marinade ingredients in a pan and bring to a simmer. Cook for a minute then take off the heat.

  • Step 2

    Heat a frying pan with a little oil. Fry the trout presentation-side down for 4 minutes. Turn over and cook for another minute.

  • Step 3

    Put on a serving dish and pour over the marinade. Leave to cool to room temperature then serve with salad or potatoes.

Did you know Norwegian Fjord trout stores most of its fat in its belly, so there’s less in its flesh, making it lean and firm. It’s also naturally high
in omega-3 and is an excellent source of protein.

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Nutritional Information

  • Kcals 203
  • Fat 6.5g
  • Saturates 0.2g
  • Carbs 7.1g
  • Sugars 6.7g
  • Fibre 0.8g
  • Protein 24.6g
  • Salt 0.2g