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Pan-Fried Trout, Potato and Asparagus Salad, Yoghurt & Mustard Dressing
Pan-Fried Trout, Potato and Asparagus Salad, Yoghurt & Mustard Dressing
This delightful pan-fried trout recipe is served with tender new baby potatoes, crisp asparagus, and a refreshing tangy yogurt and mustard dressing. It's a perfect light dish suitable for any mealtime—whether it's brunch, lunch or dinner. Plus, the recipe is quick and easy to make. Enjoy!Recipe created for Natural Good Health Magazine available in your local HF shop
Serves:
4
Course Brunch, Dinner, Lunch, Main Course, Mains
Diet Gluten Free, Grain Free
Servings 4
Ingredients
- 4 trout fillets 150g each
- 20 ml olive oil 1 tbsp
- Seasoning
- 500 g baby potatoes
- 100 g asparagus spears
- 1 tbsp capers roughly chopped
- 2 spring onions thinly sliced
- Dill or chervil to garnish
- Rocket leaves or pea shoots to garnish
- Yoghurt & Mustard Dressing
- 100 ml Greek yoghurt or full fat yoghurt
- 1 tsp wholegrain mustard
- 1 ½ tbsp lemon juice
Method
- In a small bowl, whisk yoghurt, mustard and lemon juice and set aside.
- Boil potatoes in salted water for 15-20 minutes until tender. Drain and lightly drizzle with olive oil, then return them to the pot and cover with a tea towel to keep warm.
- Remove woody ends of asparagus spears, place them in boiling water, cover and cook for three to five minutes, depending on thickness. Remove, drain and serve right away, or plunge spears into ice-cold water to serve cold.
- Season the trout generously with salt and pepper, before massaging with 1/2 tbsp of olive oil, coating evenly. Heat a frying pan over medium-high heat. Place fillets skin-side down and cook for 2-3 minutes until skin is crisp. Carefully flip and cook for an additional minute or so, depending on thickness, or turn off heat immediately - the residual heat will continue to cook the fillets.
- To assemble the dish: Toss together the potatoes, asparagus, capers, spring onions, seasoning and olive oil. Arrange the mixture on plates. Top with the trout fillets and drizzle the yogurt mustard dressing over them. Garnish with dill, chervil, rocket, or pea shoots as desired.
Maggie's Tips
- This dish can be served hot or at room temperature.
- If you're not fond of fish skin, discard it and flake the trout into large pieces
- Asparagus – Look for spears that are perfectly straight and firm, with tips that are tight, compact and pointed - they may be thick or thin. If choosing green make sure that they are a rich green colour for most of their length. Asparagus's tenderness has more to do with freshness and maturity rather than stem thickness. Out of season use French beans, sugar snap peas, mange tout, broad beans to name a few.
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