|
At last spring has sprung - daffodils and bluebells have begun to
bloom and the countryside is awash with fresh new produce. After a
long cold winter of stodgy foods it's time to spring into action and
plan some light and easy new recipes.
Teamed with some of the delicious spring and summer vegetables coming
into season, fish makes a healthy choice. At this time of year
Asparagus, fresh Peas and peppery Watercress are plentiful and
perfect combined with the delicate flavour of trout.
A host of tempting springtime recipes, from fresh and flavoursome
Trout Fish Cakes to scrumptious Grilled Trout with Garlic and
Asparagus, has been developed by The British Trout Association, with
many taking less than half an hour to prepare and cook.
With diners heading outdoors and making the most of the longer,
brighter evenings, a quick and easy fish cake recipe served with a
fresh Watercress salad would make a perfect dinner for all the family
in the back garden. For those having friends round for supper a great
recipe to show off some culinary skills is the Grilled Trout with
Garlic and Asparagus. The simplicity and flavour of this spring dish
is fantastic.
As well as being a great source of protein, long chain omega-3 and
omega-6, and vitamins A and D, trout is also rich in selenium, which
can protect the skin against damage caused by ultraviolet rays from
the sun. 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 as whole fish, already
filleted or either hot or cold smoked. Trout is also available from a
number of independent fishmongers, farm shops and delicatessens. UK
trout is farmed to the highest standards, and as well as being good
for health, it is also better for your pocket, being priced more
competitively than other oily fish.
Information provided by THE BRITISH TROUT ASSOCIATION
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 Fish Cakes
Ingredients
350g cooked, very well mashed potatoes (with a little milk or cream
if desired)
50g butter
400g cooked fresh trout, flaked, all bones carefully removed
1- 2 tbsp very finely chopped flat leaf parsley
1 large spring onion, finely chopped
½ tsp of mustard powder
1 tbsp finely grated parmesan cheese
Squeeze of fresh lemon
Salt and pepper
1 large egg, beaten
1tbs plain flour
50g dried breadcrumbs
Vegetable oil for frying
Parsley and lemon wedges to garnish
Method
Beat the butter into the mashed potato in a large bowl, followed by
the mustard powder and parmesan. Beat in the trout, herbs, lemon
juice and seasoning. Taste to test the seasoning. Cool the
ingredients. Beat in enough beaten egg to make the mixture bind
together. Cover the bowl with cling-film and chill. Divide the
chilled mixture into as many portions as required depending on the
size of fishcake preferred. Shape the fishcakes by hand using a
dusting of flour. Coat each cake in the flour then dip them in the
remaining egg and coat in the breadcrumbs. Fry the fishcakes in hot
oil until golden brown and crisp. Serve with parsley sprigs and lemon wedges.
Serve with salad or the vegetable of your choice (green beans or peas
are especially good).
Grilled Trout with Garlic and Asparagus
This dish is full of flavour, the mushroom, tarragon, garlic and
asparagus combination makes a really delicious accompaniment to
simply grilled trout. For a really decadent kick serve this dish with
some wicked sauté potatoes, beautifully crispy and golden.
Serves 4
10 minutes to prepare 15 minutes for cooking
1 bunch of asparagus
salt and ground black pepper
4 trout fillets weighing about 175g (6oz) each
2 tbsp olive oil
juice of 1 lemon
50g (2oz) butter, softened
2 shallots, finely chopped
2 cloves garlic, finely sliced into wafers
175g (6oz) wild or shitake mushrooms
sprigs of tarragon
lemon wedges to garnish
sauté potatoes to accompany
Snap the asparagus in half and discard the woody stalk. Cook in
boiling salted water for 2 minutes and drain and refresh under cold
running water. Arrange the trout fillets on a baking sheet and season
with salt and ground black pepper. Drizzle with the olive oil and a
squeeze of lemon juice. Cook under a preheated grill for 8-10 minutes
or until the trout is just cooked. Meanwhile, melt the butter and
gently cook the chopped shallots until soft but not coloured, add the
garlic and cook for a further 20 seconds. Add the mushrooms and
asparagus tips and cook stirring for a further 1-2 minutes. Toss in
the tarragon leaves and season well. Serve the trout with the
mushroom and asparagus mixture and accompany with sauté
potatoes and lemon wedges. |
