Pan-Roasted Trout with Vegetables & Rosemary-Thyme Sauce

How to make Pan-Roasted Trout with Vegetables & Rosemary-Thyme Sauce



Serves 2

    * 2 trout fillets
    * potatoes (I prefer new potato, leaving the skin on) / quartered
    * small red onion / quartered
    * yellow and orange pepper / sliced
    * courgette / sliced
    * cherry tomato / halfed
    * rosemary
    * salt & pepper
    * olive oil

for the dressing

    * 1 garlic
    * 1 tbs rosemary / finely chopped
    * 1 tbs lemon thyme
    * 1 lemon
    * extra virgin olive oil
    * black pepper


   1. Put the potatoes into a big mixing bowl, sprinkle with rosemary, salt and pepper and few glugs of olive oil. Get your hands in there and mix it all up.
   2. Place onto a baking tray and place into the oven. (200 degrees celsius)
   3. Repeat the first step but using the vegetables this time, and place onto a separate baking tray then into the oven.
   4. Coat the trout with olive oil and season.
   5. Place into a hot frying pan, skin down first and fry for a minute. Then turn over and cook for 2 - 4min depending on thickness.
   6. Place the fish onto a baking tray and into the oven.
   7. To make the dressing. Use pestle and mortar to grind the herbs together and add the rest of the ingredients. Remember to constantly taste the dressing while you are making it, the quantities are not absolute!
   8. Pile the goods together and serve with the dressing drizzled on top! For bonus points, sprinkle all over with some lemon thyme.

( The potatoes take about 15 mins to cook in total, the vegetables around 10 min and the fish only takes around 5 min or so to cook in the oven... if something is cooking too quickly just move it to the bottom shelve of the oven.)



This work is licensed under a Creative Commons Attribution-Share Alike 3.0 License.


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  • Wice says
    The vegetables sound delicious to me. However, unless you are a fisherman or know someone who is, this recipe is out of bounds as it is illegal to either buy or sell trout in New Zeaaland.

    My suggestion would be to substitute fresh salmon if you fancy the whole recipe - as this is quite similar to trout.

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