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Ingredients
- olive oil
- Norwegian Fjord trout 4, skinless fillets
- leaf salad or potatoes to serve
MARINADE
- 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
Method
-
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.
Sponsored by: seafoodfromnorway.co.uk
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