December 20, 2018
src="http://venice-fishing.com/wp-content/uploads/2018/12/Rainbow-trout-with-minted-pea-mash.jpg" srcset="https://img.taste.com.au/6jL1XyGj/w720-h480-cfill-q80/taste/2016/11/rainbow-trout-with-minted-pea-mash-29009-1.jpeg 720w, https://img.taste.com.au/A2G70rcH/w643-h428-cfill-q90/taste/2016/11/rainbow-trout-with-minted-pea-mash-29009-1.jpeg 643w" sizes="(max-width: 999px) 720px, 643px" alt="Rainbow trout with minted pea mash"
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- 0:10 Prep
- 0:10 Cook
2 Servings- Capable cooks
Making a tasty meal with just a few ingredients is easier than you think - the proof is in our pan-fried trout with sides of pea mash and steamed baby potatoes.
Featured in
Nutrition information, Main recipes
Ingredients
- 1/3 cup Massel chicken style liquid stock
- 2 cups frozen peas
- 1/4 cup shredded mint leaves
- salt and cracked black pepper
- 1 tablespoon olive oil
- 2 rainbow trout fillets (see note)
- steamed baby potatoes, to serve
Method
Step 1
Place the stock and peas in a small saucepan over medium heat. Bring to the boil, reduce the heat and simmer for 4 minutes, stirring regularly. Remove from heat and mash the peas and stock roughly. Mix in the mint, salt and pepper. Cover and keep warm.
Step 2
Heat the oil in a large non-stick frying pan over medium/high heat. Sprinkle the trout fillets with salt and pepper and place in the pan. Cook for 1-2 minutes on each side or until golden and just cooked through. Remove from heat.
Step 3
Place a couple of spoonfuls of mash on each plate, top with trout and serve with steamed baby potatoes.
Nutrition
1785 kj
Energy
23g
Fat Total
6g
Saturated Fat
40g
Protein
283.85mg
Sodium
3g
Carbs (sugar)
9g
Carbs (total)
All nutrition values are per serve
Notes
If rainbow trout fillets are unavailable, substitute with fish fillets such as salmon, snapper, tuna, whiting or swordfish. Thicker fillets require about 2-3 minutes on each side.
- Author: Kate Murdoch
- Image credit: Oliver Ford
- Publication: Taste.com.au
Source: taste.com.au
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