Spicy Trout with Crushed New Potatoes and Sesame and Honey-Coated Vegetables

Pan-fried spicy trout served with crushed buttery new potatoes and honey-glazed stir-fried vegetables.

Healthy Fish High Protein Stir-Fry Trout

Estimated Nutrition

Calories

1184.2

kcal / serving

1184.2 kcal total

Carbs

65.1g

per serving

65.1 g total

Fat

82.5g

per serving

82.5 g total

Protein

54.8g

per serving

54.8 g total

Cook Time

minutes

Serves

people

Dietary

Vegetarian Vegan Dairy Free Gluten Free

Ingredients

CondimentsSauces

tbsp

Soy Sauce

Dairy

Butter

For the potatoes

tbsp

Double Cream

tsp

Butter

For the trout preparation

Fruits

piece

Lime

Halved, to garnish

NutsSeeds

tbsp

Chive

Fresh, chopped

pinch

Chili Flakes

handful

Coriander

Fresh, chopped

pinch

Salt

To taste

pinch

Black Pepper

Freshly ground, to taste

tsp

Turmeric

tsp

Paprika

tbsp

Sesame Seed

OilsFats

tbsp

Olive Oil

For frying

Other

tbsp

Honey

Runny

Seafood

150

Trout Fillet

Vegetables

150

New Potatoes

piece

Purple Carrot

Cut into ribbons

piece

Baby Leeks

Chopped

Mangetout

Method

Serve trout over potatoes with vegetables and lime halves.

Stir in soy sauce, sesame seeds, and honey to coat the vegetables.

Add 75g mangetout, cover, and steam for 3 minutes.

Boil 150g new potatoes in water for 12 minutes until soft.

Stir-fry carrots and leeks in oil in a wok for 4 minutes.

Fry the trout in olive oil for 4 minutes on each side until cooked.

Spread the spice mixture onto both sides of the 150g trout fillet.

Mix turmeric, paprika, 2 tsp butter, and seasoning in a bowl.

Drain potatoes and crush with 30g butter, 2 tbsp cream, chives, chilli flakes, and herbs.