The new Eatwell Guide developed by Public Health England, in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland, highlights the importance of eating 2 portions of sustainably sourced fish per week.
Fresh trout on a bed of rocket with a ginger salad dressing
Why not refresh jaded winter palates with this zingy spring salad? With peppery rocket and a ginger-infused salad dressing, this healthy dish celebrates new-season freshness.
Low in fat but high in protein, trout – the key ingredient – is sustainably farmed right here in Britain. As an easily digestible food, it helps keep you fuller for longer making this salad a clever choice for lunch – especially as its quick to prepare.
As an alternative to rocket, why not try watercress? This peppery leaf packs in more calcium than milk and more iron than spinach as well as being rich in fibre, antioxidants and vitamin C.
Makes 4 servings:
15ml/1 tbsp olive oil
115g/4oz trout fillet, skinned
grated rind and juice of 1/2 lime
1 yellow (bell) pepper, finely chopped
1 red (bell) pepper, finely chopped
1 small bunch fresh coriander (cilantro), chopped
115g/4oz rocket (arugula) / watercress
115g/4oz smoked trout ground black pepper
For the dressing
15ml/1 tbsp sesame oil
75ml/5 tbsp white wine vinegar
5ml/1 tsp soy sauce
2.5cm/1in piece fresh root ginger, peeled and grated
1 Heat a griddle pan, brush it with the oil, then fry the trout fillet for 5–8 minutes, until it is just cooked. Lift the fillet out of the pan and place it in a shallow bowl. Flake the trout into bite size pieces, sprinkle the lime rind and juice over and set aside.
2 Make the dressing by mixing the sesame oil, vinegar, soy sauce and grated root ginger in a small jug (pitcher). Whisk thoroughly until the dressing is well combined.
3 Place the chopped yellow and red peppers, coriander and rocket/watercress in a large bowl and toss to combine. Transfer the salad to a serving dish.
4 Using kitchen scissors, cut the smoked trout into bite size pieces. Arrange the smoked trout and griddled trout fillet on the salad. Sprinkle with black pepper. Whisk the ginger dressing again and drizzle it over the salad before serving.
Affordable and easy to prepare, British trout is widely available across the UK in supermarkets, fishmongers, delicatessens and farm shops.
For more information and trout recipe ideas, visit www.britishtrout.co.uk
Well, if you needed any more proof of trout’s brain-boosting credentials, look no further than British theoretical physicist Professor Peter Higgs.
This year’s winner of the Nobel Prize in Physics – whose 50 year-old theory about the ‘God particle’ (a particle that gives other particles mass) was proven last year – is said to have heard the news last week whilst walking off lunch in his home town of Edinburgh. A pub lunch which consisted of trout and a pint no less!
Clearly Professor Peter Higgs is onto something with his diet. As trout fans will know, as an oily fish, trout is high in omega-3 fatty long chain acids which – according to some studies – may keep your mind sharp long into old age. The good news doesn’t stop there. It’s also rich in vitamin D – aka the sunshine vitamin which so many of us are short of – which is also credited with boosting mental alertness.
Now, we’re not saying that we can win you a Nobel Prize, but as eating a portion of fish twice can certainly keep your mind in tip top shape why not check out our website to try one of easy-to-follow trout recipes?
There is nothing we like more than discovering a new top chef and a great recipe idea. We are delighted to find this delicious barbecue recipe that was featured by The Times in their “Last days of summer food: 10 best barbecue receipes”.
We think this is the first time we are featuring a recipe from an Australian chef, and by way of background, Pete Evans is “an award-winning australian chef, restaurateur, cookbook author, tv presenter, adventure seeker and father.
Born in Melbourne and raised on Australia’s Gold Coast, Pete Evans is a true blue Australian with a strong passion for fresh food, sur?ng and ?shing. He’s one of Australia’s leading authorities on healthy cooking and lifestyle and is dedicated to improving peoples lives through education about nutritional food and wellness.”
So it is no wonder he has chosen to develop this great recipe for healthy barbecued trout, wrapped with prosciutto. See below for the recipe as featured in the Saturday Times
All we need now is the Indian summer to allow us to keep barbecuing – or perhaps in this case, an Australian summer.
4 thyme sprigs
4 rainbow trout, scaled and gutted
20 very fine slices of prosciutto
4 tbsp olive oil
500g pine mushrooms, cleaned and sliced
2 garlic cloves, peeled and sliced
250ml white wine
1 handful of parsley, finely chopped
1 Preheat the barbecue grill to medium. Using half the butter, place a knob of butter inside each trout, then add a thyme sprig and wrap 5 pieces of prosciutto around each fish. Brush with 1 tbsp oil.
2 Cook the fish on the grill for about 4 min on each side, then remove and keep warm.
3 Place a large frying pan on the barbecue, heat the remaining oil until smoking hot. Add the mushrooms and cook for 2 -3 min, then add garlic and cook for another minute or so.
4 Add the white wine and parsley and reduce the wine by hal, then whisk in the remaining butter. Season and serve with the trout.
Recipe from Cook With Love by Pete Evans (£20), published by Murdoch Books
The BTA, along with hundreds of thousands of well wishers across the country, would like to congratulate William and Kate on the safe arrival of their new baby. These are exciting times for Britain as the birth of this precious baby will mark the beginning of a new era.
This new arrival shares its birthday with lots of other babies around the world and the Duchess of Cambridge will be amongst thousands of proud mums experiencing this miracle of life on the same day.
Part of the journey of getting to the birth stage is the question expectant mums face about staying healthy and ensuring their unborn baby is nurtured and given the best possible healthy start in life. Women can be unsure of what to eat while pregnant, but many health professionals encourage the consumption of fish, especially oily fish, as the best way of sourcing important vitamins, minerals, fibre and antioxidants from fresh food and the British Trout could just be the ticket.
Trout is part of the oily fish family which are rich in Omega3 and essential fatty acids (EFA) known to lower blood pressure and cholesterol. It is essentially beneficial for pregnant women as it boosts the immune system and could also be the solution to a glowing skin as it improves cell rejuvenation and repair. Its nutrients would help develop healthy brains of unborn babies as well as the development of their retinas. Remember, eating the recommended two portions of fish per week (one of which should be oily fish, eg. trout!) could help with the maintenance of a healthy reproductive, nervous and cardiovascular system for the whole family.
Why not try one of our fabulous Trout with Cucumber Cream recipe today and kick start your new healthy eating lifestyle?
Trout with Cucumber Cream
Cream sauces suit the delicate flavour of trout very well. This one introduces two more complementary elements, cucumber and tarragon.
25g/1oz/2 tbsp butter
8 fresh trout fillets, skinned
2 large spring onions (scallions), white parts only, chopped
1/2 cucumber, peeled, seeded and cut into short batons
5ml/1 tsp cornflour (cornstarch)
150ml/1/4 pint/2/3 cup single (light) cream
50ml/2fl oz/1/4 cup dry sherry
30ml/2 tbsp chopped fresh tarragon
1 tomato, halved, seeded and chopped
salt and ground black pepper
new potatoes and green beans,
1 Melt the butter in a large frying pan. Season the trout fillets and cook for 6 minutes, turning once. Transfer to a warm plate, cover and keep hot.
2 Add the spring onions and cucumber to the butter remaining in the pan.
Cook over a gentle heat, stirring, until soft but not coloured.
3 Put the cornflour (cornstarch) in a cup and stir in about 30ml/2 tbsp of
the cream to make a thin paste.
4 Add the remaining cream to the pan. Stir in the cornflour mixture and the sherry. Heat, stirring constantly, until the mixture thickens.
5 Stir in the chopped tarragon. Add the chopped tomato with a little salt and pepper, to taste. Stir until the sauce is thoroughly combined.
6 Place the trout fillets on warmed serving plates. Spoon the sauce over and serve the fish with boiled new potatoes and green beans.