Trout: A Recipe for Good Health

"The biggest diet-related risk to UK health is heart disease and oily fish contain fatty acids that help prevent it." says the Food Standards Agency. The FSA recommend that we eat one portion of oily fish a week. Did you know that trout is an oily fish?

Oily fish is the richest source of Omega 3 fatty acids which influence a range of functions, including blood clotting and reproduction,and which can also help relieve the symptoms of rheumatoid arthritis. Omega 3 is know to strengthen hair, bones and teeth, to lower blood pressure and to help the brain, vascular and central nervous systems to develop. Eating oily fish can reduce the risk of heart attacks and help blood circulation. Oily fish is the richest source of DHA, a fatty acid which is an essential building block of nerve cell membranes in the brain.

Trout on the family menu once a week will help ensure good health and a tasty supper for all the family, young and old alike.

At this time of year when leeks are in season, here's a delicious and simple low-fat winter warming dish, easy enough to put together on a weekday evening.

Seared Trout with Leek Mash
The leek mash complements the trout with a homemade tartare sauce.

Serves 4
Time to prepare: 20 mins
Time to cook: 25 mins
Calories per portion: 378

900g / 2lb potatoes, peeled and roughly chopped
450 / 1lb leeks, washed and trimmed
4 tbsp. reduced fat creme fraiche
2 tbsp. reduced fat spread
4 x 90-115g / 3-4 oz trout fillets
2 tbsp plain flour
1 tbsp. olive oil
sea salt and black pepper

For the sauce:
4 tbsp. reduced fat mayonnaise
1 tbsp. capers, finely chopped
1 tbsp. lemon juice
1 tbsp. chopped dill

To serve:
Lemon wedges

Boil the potatoes in lightly salted water for 20 minutes or until soft. Meanwhile, finely shred the leeks and steam for 10 minutes. Drain the potatoes and mash with the creme fraiche and reduced fat spread. Season well and stir in two thirds of the leeks. Cover and keep hot. Season and flour and dust the fish on both sides, patting off any excess. Drizzle a little oil in a non-stick frying pan and sear the fish for 3-5 minutes, turning once.
Meanwhile, in a bowl mix together the mayonnaise, capers, lemon juice and dill. Spoon the mash onto plates, with the reserved shredded leeks, and top with the fish. Serve with a little tartar sauce and garnish with a lemon wedge and a sprig of dill.

Cook's tip:
Sear the fish skin side uppermost, then turn over and crisp up the skin. The fish will cook through more evenly if you sear it in this order.

British Trout Association, Bow Business Centre, London E3 2SE
Tel: 020 8980 2456    Fax: 020 8983 3289     E-mail: mail@britishtrout.co.uk