fbpx

Mains

Herb & Feta Topped Trout Fillets

Our registered Nutritionist, Dr Lucy Williamson says "As we head into Spring, this is a lovely bright dish which also goes nicely with watercress, coming into season shortly. It's always important when cooking fish to use the healthy Omega 3 oils that leak out during cooking. The crumble here soaks these up really well so you benefit from their anti-inflammatory and heart-healthy goodness! It's also delicious ...."

Ingredients

Serves 2

  • 2 trout fillets
  • 1 tbsp cold pressed rapeseed oil
  • 2 tbsp extra virgin olive oil
  • Finely grated zest and juice of 1 lemon
  • S&P
  • Chopped mixed fresh herbs – mint and parsley work well
  • 50g crumbled feta cheese
  • 20g jumbo or porridge Oats & 20g stale breadcrumbs (if you don’t have breadcrumbs just double the oats)

Method

  • Heat the oven to 180 fan
  • In a small mixing bowl mix together all of the above apart from the trout, cold pressed rapeseed oil and lemon juice
  • Place the fish in a baking tray and drizzle over the rapeseed oil and the juice of the lemon.
  • Bake the fish for 8 mins
  • Top with the herb/ feta/ oat mixture, roughly over both fillets. Some will just lie within the tray.
  • Bake for a further 8 minutes.
  • When serving make sure you spoon up the oil and herby mix from the tray – this way you don’t lose out on the healthy fish oils that leak out during baking. And it’s also delicious!
  • Serve with carbohydrate of your choice if you need it; (remember the crumble topping is a nice bit of carbohydrate too) A slice of sourdough and a little butter goes well and either veg or salad of your choice.
Connect on Facebook Connect on Twitter Connect on Instagram