Trout with a warm lentil salad

Get more fish in your diet with this tasty, Scandinavian-inspired dish
Trout with warm lentil salad recipe
1 rating
Recipe by: Sarah Drabble | Healthy You Editor

A lot of people aren’t quite sure how to cook fish. This simple trout recipe is delicious for all the family – the mustard and dill sauce gives a tangy sweetness that brings the whole dish together.

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Ingredients
  • 100g dried puy lentils, rinsed
  • 2 trout fillets (about 150g each)
  • ½ lemon, cut into slices
  • Freshly ground black pepper
  • 200g fresh spinach
  • For the mustard and dill sauce:
  • 1 teaspoon Dijon mustard
  • 1 teaspoon caster sugar
  • 1 tablespoon white wine vinegar
  • 1 teaspoon vegetable oil
  • 1−2 teaspoons fresh dill, finely chopped
Time
35 minutes
SERVES:
2
CALORIES:
206
FAT:
6.5g
SALT:
0.9g
SUGAR:
2.9g
5 A DAY:
2
Method
  1. Preheat the oven to 200ºC/Fan 180ºC.
  2. Put the lentils in a saucepan and cover with cold water. Place the pan over a high heat and bring to the boil, skimming off any foam that forms.
  3. Reduce the heat to a simmer, place the lid slightly ajar over the pan, and cook for 20–30 minutes, stirring occasionally, until the lentils are tender but hold their shape. Add more water if needed.
  4. While the lentils cook, place the trout, skin side down, onto a foil-lined baking tray, top with the slices of lemon and season with black pepper. Add a tablespoon of water, and fold up the edges of the foil, to form a parcel.
  5. Place in the oven and bake for about 20 minutes, until the fish is just cooked through.
  6. While the fish is in the oven, place all the sauce ingredients into a bowl and mix.
  7. When the lentils are cooked, remove from heat, drain off any excess water, and mix in the sauce and the spinach – the heat from the lentils should cook the spinach.
  8. Divide the lentils between two serving dishes, and top with the trout fillets (remove the skin before serving).
This sauce goes well with most oily fish or as a salad dressing. You could make extra, keep it in the fridge for up a week and use it for different meals.