Baked trout with a lemon and parsley sauce recipe

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  • Serves 4
  • 15 mins to prepare and 30 mins to cook
  • 446 calories / serving
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baked trout

Break the chard into separate stems, remove any hollow or discoloured pieces and peel away any stringy lengths, then chop into 5cm (2in) pieces. Trim and chop the runner beans also into 5cm (2in) lengths.

Heat the oven to Gas 4, 180ºC, 350ºF. Lightly brush a baking tray with olive oil and place two trout fillets on top of one another, overlapping each end so that they cross and form an ‘X'.

Steam the potatoes for 15 minutes or until they are soft. Place the trout fillets in the top of the oven and cook for 8-10 minutes. Place the butter, shallot and garlic in a small pan and cook over a low heat for 5 minutes.

Remove the potatoes from the steamer and keep warm. Place the chard and beans in the steamer and cook for 5 minutes. Add the parsley and lemon juice to the shallot pan and allow to a simmer.

Place the potatoes on a plate, top with the steamed chard and beans, followed by the brown trout. Spoon over the lemon and parsley sauce and add a twist of black pepper.

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  • Ingredients

  • 1 head chard
  • 200g (7oz) runner beans
  • 4 British brown trout, cut into 8 fillets
  • olive oil
  • 400g (13oz) Jersey Royal potatoes
  • 50g (2oz) butter
  • 1 shallot, finely chopped
  • 1 clove garlic, crushed
  • 1 bunch curly-leaf parsley, chopped
  • juice of 1 lemon
  • freshly ground black pepper
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  • Energy 1867kj 446kcal 22%
  • Fat 21.3g 30%
  • Saturates 7.1g 36%
  • Sugars 3.6g 4%
  • Salt 0.8g 13%

of the reference intake
Carbohydrate 19.2g Protein 42.6g Fibre 3.3g

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