Norwegian Fjord trout and sweet onion escabache

Name: Norwegian Fjord trout and sweet onion escabache
Total time: 15 min
Yield: Serves 4
Cuisine: Spanish
Ingredients: olive oil; 4 Norwegian Fjord trout skinless fillets; leaf salad or potatoes to serve; 1 red onion finely sliced; 1 red chilli finely sliced; 1 bay leaf; 1/2 tsp coriander seeds lightly crushed; 1 tbsp white wine vinegar; 100ml white wine; 1 tbsp caster sugar

Published: October 20, 2016 at 11:14 AM

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Serves 4

Easy

Total time: 15 mins

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This low calorie sweet and spicy fish dish serves four and only takes 15 minutes to prepare – a great idea for a quick and easy mid-week family meal

Low calorie

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Ingredients

Nutrition

olive oil
4 Norwegian Fjord trout

skinless fillets
leaf salad or potatoes

to serve

MARINADE

1 red onion

finely sliced
1 red chilli

finely sliced
1 bay leaf
1/2 tsp coriander seeds

lightly crushed
1 tbsp white wine vinegar
100ml white wine
1 tbsp caster sugar

Nutrition: per serving

kcal203

low
fat6.5g
saturates0.2g
carbs7.1g
sugars6.7g
fibre0.8g
protein24.6g
salt0.2g

Method

step 1

Put all the marinade ingredients in a pan and bring to a simmer. Cook for a minute then take off the heat.
step 2

Heat a frying pan with a little oil. Fry the trout presentation-side down for 4 minutes. Turn over and cook for another minute.
step 3

Put on a serving dish and pour over the marinade. Leave to cool to room temperature then serve with salad or potatoes.

Did you know Norwegian Fjord trout stores most of its fat in its belly, so there’s less in its flesh, making it lean and firm. It’s also naturally high
in omega-3 and is an excellent source of protein.

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