Steamed orange & thyme rainbow trout

Rainbow trout is farmed, sustainable and good value for money. But the real stars of this dish are the toasted fennel seeds, orange zest and thyme leaves – they give the mild trout flavour a massive lift.

Serves   : 2
Dificulty : Easy
Prep      : 25 minutes
Cook     : 15 minutes
PER SERVING : 369 kcals, protein 29g, carbs 20g, fat 20g, sat fat 10g, fibre 3g, sugar 4g, salt 0.5g

Ingredients

200g baby new potatoes, scrubbed and halved
2 tbsp Greek yogurt, or to taste
2 tbsp chopped mint
1 Baby Gem lettuce, rinsed and shredded
2 rainbow trout fillets, pin-bones removed but skin left on
25g butter, melted
½ tbsp fennel seeds, toasted
½ tbsp lemon thyme leaves
freshly grated zest 1 orange
sea salt flakes, to taste
rapeseed oil, to serve

Method

1 Bring a saucepan of salted water to the boil over a high heat. Add potatoes and return to the boil, then cook for 8-10 mins until tender. Drain well, then leave them in the colander to steam-dry for 3-4 mins.

2 Transfer the potatoes to a bowl. While they are still hot, stir in the yogurt and mint, then add the lettuce and season. Keep to one side until needed.

3 Select a pan that your steamer fits over and bring about 5cm water to the boil over a high heat. Cut out a sheet of baking parchment that fits the base of your steamer basket. Place the trout fillets, skin-side up, on the baking parchment and steam for 3-4 mins. The fish should be still a little raw at this point. Gently peel the skin from the fillets and drizzle the flesh with the melted butter. Discard the skin. Season the fillets with the fennel seeds, thyme leaves and orange zest. Sprinkle over sea salt flakes to taste, then re-cover the steamer and steam the fillets for 1-2 mins more until the flesh flakes easily.

4 Spoon potato salad onto 2 plates and add a fillet to each. Drizzle with rapeseed oil and serve.


Italian whites are the smart choice with delicate fish dishes. The crisp, elegant fruit of Finest Pecorino
2012, abruzzo, 13% (£7.99, Tesco), highlights the sprinkling of fennel and orange dressing.