Trout, Green Beans and Garlic Potatoes

Good Friday is traditionally a day to cook fish and I’ll be making trout cooked simply in butter then finished with a squeeze of lemon and a sprinkling of sea salt. Whilst trout and salmon are similar, trout is a fresh water fish and salmon is a salt water one. Trout has less fat than salmon so is even more delicate so do not cook this beautiful fish for too long or too hard. The fish is too delicate to crisp up the skin so I don’t bother scaling as it won’t be edible but you need to leave the skin on to protect the fish as it cooks.

Fish with omega-3 fatty acids is good for your heart and brain health. It also has selenium which is good for protecting good mental health.

INGREDIENTS
Serves 2 Adults & 2 Kids

4 trout fillets
200g trimmed green beans
approx. 600g salad potatoes
80g butter
1 head of garlic
1 lemon
sea salt and running salt
optional: prepared horseradish and chopped chives

  • Cut the larger potatoes in half so that they’re the same volume as the smallest whole potatoes. Put the potatoes in a large pan, cover with water add 1 tsp of running salt then bring to a gentle boil for 15 minutes. Pre-heat the oven to 220°C (200°C Fan).
  • Drain then toss in 30g of unsalted butter and tip into a ovenproof dish. Cut the garlic in half horizontally then add to the dish and sprinkle with sea salt. Pop into the hot oven for 15 minutes until golden.
  • Whilst the potatoes are roasting dry the trout with kitchen roll and sprinkle the flesh with a little running salt. Put a saucepan of salted water on to boil and once boiling cook the trimmed green beans for 6-7 minutes.
  • Melt 50g of unsalted butter in a large frying pan on a medium to medium high heat. Cook the fish skin side down for 4-5 minutes (depending on the thickness) then turn off the heat and gently turn over the fillets. Leave them to cook in the residual heat for another 1-2 minutes for medium rare to medium doneness.
  • Once the fish is cooked squeeze over generously with lemon and a sprinkle of sea salt and serve with the roasted potatoes, drained green beans and horseradish topped with chopped chives.

This is what Henry’s version of trout and beans looks like

Published by One Tough Cooker

I'm the writer at One Tough Cooker. My experience with post-natal depression has shaped my appreciation for the family cook. We make thousands of meals to feed our families' tummies, hearts and minds.

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