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Tommy Banks' sea trout recipe with courgettes

Published: June 23, 2017 at 4:04 PM

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Serves 4

Easy

Total time: 45 mins

plus pickling

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Tommy Banks' from The Great British Menu and head chef at The Black Swan, Oldstead, has given us some of his best recipes including this healthy sea trout with courgettes.

Low calorie

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Ingredients

Nutrition

• 50g sea salt

• 300g sea trout

  skinned and cut into 2 portions

• oli

  for frying

• 25g unsalted butter

• 1 little gem lettuce

  shredded

• 1 tbsp chervil or tarragon

  chopped

• 4 tbsp soured cream

  mixed with 1 tbsp ice-cold water

pickled cucumber

• 1 cucumber

  peeled, seeded and roughly diced

• 1 tsp sea salt

• 25g caster sugar

• 25ml white wine

• 25ml white wine vinegar

Courgette soup

• 50ml olive oil

• 750g courgettes

  quartered lengthways, seeds removed and finely sliced

• 100ml chicken stock

• 15g marjoram or oregano

• 50g spinach

Nutrition: per serving

• kcal399

  low

• fat29.8g

• saturates9.1g

• carbs8.4g

• sugars8.2g

• fibre4.3g

• protein21.7g

• salt1.5g

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Method

• step 1

  Toss the cucumber with the salt and put into a sieve for 20 minutes. Add the sugar, wine and vinegar to a pan, bring to the boil and allow to cool completely.

• step 2

  Rinse the cucumber under cold running water, put into the cool pickling liquid and chill until needed.

• step 3

  Sprinkle the sea salt over the trout portions and chill for 20 minutes. Rinse under cold running water and pat dry.

• step 4

  For the courgette soup, heat the oil in a large pan over a high heat and add the sliced courgettes. Cook for 5-10 minutes, stirring constantly, until they stop giving off as much steam.

• step 5

  Add the chicken stock and cook until nearly evaporated. Add the marjoram and spinach and cook for a final minute.

• step 6

  Transfer to a blender or food processor and whizz to a purée. Keep warm.

• step 7

  Heat a tbsp of oil in a frying pan over a medium-high heat. Add the trout, skinned-side down and cook for 3 minutes.

• step 8

  Turn each fillet and add the butter. Cook for 1 minute and remove to a plate to rest for a few minutes. Flake into large pieces.

• step 9

  Put the shredded lettuce and butter in a pan and cook for 1 minute, adding 1 tbsp of water. Add the chervil and remove from the heat.

• step 10

  Divide the soup between 4 bowls, top with the trout, soured cream, lettuce and drained, pickled cucumber.

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