Rainbow Trout

Rainbow trout is a delicate flavoured fish that doesn't taste 'fishy' or like the sea. (A colleague of mine only liked fish that didn't taste fishy!) This fish is simply floured and pan fried in no time, so it's a great midweek meal. It would also work well if entertaining, though I'd reduce the portion to one fillet per person if serving between a starter and dessert. 

The following recipe makes two generous portions.

Ingredients

• 4 x rainbow trout fillets (Each fillet weighing approximately 100g) 

• 4 tablespoons of flour (Buckwheat or whole-grain flour work well)

• ½ chicken stock cube, crumbled

• Salt and black pepper to taste

• 4 sprays of Frylight One Cal spray oil

Method

1. Heat a large frying pan over a medium to high heat.
2. Rinse the fillets well under the cold tap and pat them dry using kitchen paper.
3. Check the fish for small bones or stray scales and remove if found.
4. Add the flour, stock cube, salt and pepper to a plate and stir to combine. Place the fish, skin side down into the flour mixture and shake to remove the excess. Turn over and flour the other side. Put to one side and continue with the other fillets.
5. When the pan is hot, add the spray oil and place the fish fillets in the pan skin side down.
6. Let the fillets cook gently for 5-8 minutes, turn the heat to medium/low then carefully turn the fillets over and let them cook for a further 4-6 minutes. Allow slightly longer for thicker fish.
7. Transfer to warmed plates and serve with Spicy Potato Wedges, Basic Risotto, Pea & Mushroom Risotto or Carrot and Swede Mash.