Fried Trout and Couscous and Salad

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5 from 1 vote

Baked Trout and couscous and salad

Super quick, super easy, super healthy!
Prep Time10 mins
Cook Time7 mins
Total Time17 mins
Course: Main Course
Cuisine: British, moroccan
Season: Spring, Summer
Type: Fish
Diet: Dairy Free
Servings: 4
Calories: 635kcal


  • 300 ml vegetable stock organic
  • 300 g couscous organic, fairtrade
  • 4 tbsp olive oil organic, fairtrade
  • 800 g trout fillets skinned, about 150g - 200g each
  • 2 lemons zested and juiced, organic, fairtrade
  • 1 dash black pepper freshly ground, organic, fairtrade
  • 4 tbsp balsamic vinegar organic, fairtrade
  • 2 tbsp fresh mint organic, chopped
  • 2 tbsp fresh parsley organic, chopped
  • 2 tbsp fresh chives organic, chopped
  • 8 spring onions organic, trimmed and sliced
  • 320 g green salad organic, to serve


  • Place the couscous in a large bowl and pour over the hot vegetable stock. Add 2 tablespoons of olive oil, cover and leave to stand for 5 - 7 minutes.
  • Check the trout for bones. Rub half the lemon zest onto the flesh of the trout on both sides and season.
  • In a bowl, make up a vinaigrette by mixing the balsamic vinegar, half the lemon juice and the remaining zest.
  • Fluff up the couscous with a fork and stir in the remaining lemon juice and the chopped herbs.
  • Place a griddle pan over a high heat and add 2 tablespoons of olive oil. When it is hot, add the trout fillets skin side down and cook for 6 - 7 minutes. Do not turn over.
  • Remove the trout to plates.
  • Put the spring onions in the griddle pan with the vinaigrette and fry for 2 - 3 minutes. Pour the spring onions and juices over the trout and serve with the couscous and green salad.


Alternative cooking method
You can also oven bake the trout at 200°C/400°F/gas mark 6. Wrap the trout in a parcel of lightly greased foil and bake for 15-20 minutes.
In a hurry or not all eating together?
You can prepare the fish ready for cooking and make the couscous ahead of time so this dish can be ready in minutes.


Calories: 635kcal | Carbohydrates: 30g | Protein: 58g | Fat: 28g | Saturated Fat: 6g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 14g | Cholesterol: 150mg | Sodium: 332mg | Potassium: 1399mg | Fiber: 5g | Sugar: 5g | Vitamin A: 6250IU | Vitamin C: 75.1mg | Calcium: 260mg | Iron: 3.8mg

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