A popular freshwater fish, rainbow trout has a silvery skin with hints of blue, green and pink. Along with salmon and other oily fish, rainbow trout is rich in omega-3 oil, said to help against cardiovascular disease, prostate cancer, age-related vision loss and dementia. Rainbow trout is widely available, either whole or as fillets and has an earthy flavour, which marries well with strong flavours such as lemon juice, garden herbs and butter.
Baked: Heat the oven to 180C, wipe the trout dry and lay them on a lightly oiled baking tray.
Finely chop 400g of field mushrooms and a small onion and pan-fry for 5 minutes until tender, then add salt and pepper. Stir in a mix of roughly chopped herbs, like parsley, chives and tarragon, adding a dob of butter if necessary, take off the heat and leave for a minute.
Spoon the mixture into cavity of each fish, press it in and pat the flap of the fish back over the stuffing.
Brush the top of each trout lightly with oil and bake for 20 minutes until cooked through. Good with mixed garden vegetables.
Fillets: Rub the trout fillets with soy sauce, season with salt, pepper and a little sugar. Heat 2 tablespoons of oil in a large frying pan over medium-high heat. Add a teaspoon each of finely chopped garlic and ginger and 4 chopped up spring onions, cook stirring until just turning golden. Add the fillets and cook until they are browned and crispy, about 3 minutes. Serve with rice.
Just as quick and simple are trout fillets pan-fried with chopped coriander and garlic and lemon juice with bread and a tomato salad.
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