Serves 4

Prep 5 minutes, Cook 20 minutes

Per serving:

744 kcals, 28g fat, 7.7g saturated fat, 72g carbs, 6g sugars, 5g fibre, 48g protein, 0.43g salt

  • 3 tbsp rapeseed oil
  • 1 onion, finely chopped
  • 2 cloves garlic, crushed
  • 300g orzo pasta
  • 1 litre vegetable stock made with a reduced sodium stock cube
  • 2 x 250g bunch asparagus, trimmed and cut into chunks
  • 3 tbsp half fat crème fraiche
  • 3 tbsp grated parmesan cheese, plus extra to serve
  • Handful basil, shredded
  • 50g plain flour
  • 4 British trout fillets


  • Heat 1 tbsp oil in a large high sided frying pan, or a large casserole pan.
  • Add the onion and cook over a medium heat for 4 – 5 mins until softened.
  • Add the garlic, cook for a minute, then stir in the pasta, followed but a ladleful of stock.
  • Cook, stirring until the stock is absorbed, then repeat until you have about 200ml of stock left.
  • Add the asparagus to the pan along with the remaining stock, cover and leave to bubble for 2 minutes.
  • The pasta and asparagus should now be just tender. Stir in the crème fraiche and parmesan, season and leave with the lid on while you cook the fish.
  • Heat a large frying pan with the remaining oil until hot.
  • Season the plain flour and then coat the fish with it.
  • Cook the trout for 1 to 1 and a half minutes on each side until lightly golden. You may have to do this in 2 batches.
  • Stir the basil into the orzo, divide between plates and top each with a piece of trout and a few basil leaves.
  • Serve with extra parmesan if liked.


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