Tuesday, 15 February 2011

Pan fried trout with kale and garlic breadcrumbs

I've been overdoing the chocolate for the past few days, gorging on a lethal combination of posh chocs and Nigel Slater's very good chocolate brownie recipe, made even more sinful by replacing the chocolate gravel with honeycomb.

So, healthy food this week - starting with this fish/greens/lentil combo which is both virtuous and tasty. Here's hoping it's the start of a new era.

Serves 2

2 large trout fillets (about 225g each)
120g kale, shredded
8 tbsp large breadcrumbs
2 cloves garlic, crushed
the juice of a small lemon
extra virgin olive oil
light olive oil
50g butter
2 tsp capers

1) Wash the kale and steam until tender in a saucepan with a tight fitting lid, about 5-8 minutes over a medium heat. Meanwhile, heat 2 tablespoons of the olive oil in a frying pan, then add half of the crushed garlic and the breadcrumbs, and fry over a low heat for a few minutes, until golden brown.

2) Set aside the breadcrumbs, rinse out the frying pan and heat up 2 tablespoons of light olive oil then place the trout fillets skin down in the pan. After 2-3 minutes lightly season the fillets with salt and turn over for another 2-3 minutes on the other side. Add a small knob of the butter to the pan.

3) Season the kale and plate it up with the trout on top, scatter over the breadcrumbs. Now use the trout pan to melt the butter with the remaining garlic until it starts to brown, then add the lemon juice and stir through the capers. spoon over the fish and serve.

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