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
Author: REALMEALDEAL

Ingredients

  • 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

Instructions

  • 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.

Notes

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.

Nutrition

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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