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It's
easy to make a positive change to your diet this year with a great
range of recipes from the British Trout Association.
Many people now know that eating
two portions* of oily fish each week provides essential vitamins and
fatty acids that are an important part of a healthy diet, though many
people do not realise that Trout is in fact an oily fish.
As well as being a great source
of protein, Trout is rich in omega-3 which helps to prevent heart
disease, as well as vitamin A and D and selenium. Furthermore, for
those watching their waistline, Trout is lower in calories than many
other oily fish, including Salmon and Mackerel.
Versatile and delicious, British
Trout is widely available in supermarkets across the country
available whole, filleted or smoked. Trout is also kinder on your
pocket, being priced more competitively than other oily fish.
The British Trout Association has
developed a host of great recipes from quick and easy midweek suppers
such as Trout and Broccoli Pasta to impressive dinner party dishes
including Roast Trout with Horseradish Sauce.
This healthy and affordable
ingredient is sourced from approved independent farms across Britain,
predominantly based in Scotland, Yorkshire and South England.
For further information please
visit www.britishtrout.co.uk.
Nutritional information (sourced
from Food Standards Authority)
Omega 3
- These fatty acids have been shown to help protect against coronary
heart disease.
Vitamin A
- Helps to maintain healthy skin, strengthen immunity to infection
and help vision.
Vitamin D
- Helps to promote healthy bones and teeth.
Selenium
- Plays an important role in our immune system's function, in thyroid
hormone metabolism and in reproduction. It is also part of the body's
antioxidant defence system, preventing damage to cells and tissues.
Recipes:
Trout
and broccoli pasta
This rich, creamy fish bake makes
a great meal that all the family with love. Serve with some garlic
ciabatta bread for a real treat. You can add more vegetables like
carrots or peas if you wish.
Serves 4
20 minutes to prepare 25 minutes
to cook
125g (4oz) pasta bows
300g (11oz) broccoli florets
125g (4oz) smoked trout
2 spring onions, roughly chopped
50g (2oz) butter
50g (2oz) flour
570ml (1 pint) whole milk
150g (5oz) mature Cheddar, grated
1 tsp Dijon mustard
salt and ground black pepper
50g (2oz) fresh wholemeal breadcrumbs
chopped parsley to garnish
1 Preheat the oven to 190°C
(375°F) mark 5. Boil the pasta as instructed on the pack. Drain
and set aside. Break the broccoli into small florets. Add to a pan of
boiling water and simmer for 4 minutes. Drain.
2 Put the pasta, smoked trout
fillets, broccoli and spring onions in a large ovenproof dish or
small individual ovenproof dishes.
3 Melt the butter in a small pan
over a medium heat. Remove from the heat and stir in the flour. Stir
over a low heat for 1 minute. Add the milk and whisk with a balloon
whisk or a coil whisk. Simmer, while continuing to whisk all the
time, until the mixture is a thick, smooth sauce.
4 Remove the sauce from the heat
and stir in most of the cheese and the mustard. Season lightly with
salt and ground black pepper then pour the sauce over the pasta,
broccoli and smoked trout.
5 Mix the breadcrumbs together
with the rest of the cheese and sprinkle over the top. Cook in the
oven 25 minutes, for the large dish and 10 minutes for the small
dishes or until golden brown and bubbling. Sprinkle with parsley and
serve immediately.
Roast
Trout with Horseradish Sauce
This is a lovely Sunday lunch
recipe. The garlic, onion and rosemary potatoes are cooked beneath
the trout so the potatoes soak up the juices from the trout. The
spicy horseradish sauce compliments the trout wonderfully.
Serves 4
15 minutes to prepare 30 minutes
for cooking
700g (1lb 9oz) new potatoes,
finely sliced
2 garlic cloves, finely sliced
1 onion finely sliced
4 tbsp olive oil
sea salt and ground black pepper
4 whole trout, gutted
handful rosemary sprigs
1 lemon, finely sliced
50g (2oz) bacon lardons
1 small tub crème fraiche
3 tbsp creamed horseradish
French beans and broccoli florets
to accompany
1 Place a layer of potatoes in a
large roasting tin, sprinkle over the garlic and onion slices, 3 tbsp
olive oil and season well. Cook at 200°C (400°F) mark 6 for
15 minutes, or until lightly brown.
2 Meanwhile, rinse the trout
under a running tap and pat dry. Season the insides of the trout and
stuff with 2-3 sprigs of rosemary and some lemon slices. Rub with the
remaining olive oil and season with sea salt flakes and ground black pepper.
3 Remove the tin from the oven
and arrange the trout on the potatoes and top with the bacon lardons
and any remaining rosemary sprigs, return to the oven for a further 10-15minutes.
4 Meanwhile, bring the
crème fraiche to the boil in a small pan, bubble until reduced
by half then add the horseradish sauce, season. Serve the trout with
the potatoes and crispy bacon, warm sauce and accompany with some
steamed broccoli and French beans tossed in plenty of butter.
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