This is a great heart healthy dish which looks very colourful and is very suitable to be served to the family or even at a dinner party. While this recipe is high in fat, it is from the “good fats”, the heart healthy omega-3 essential fatty acids.
A great summer dish, but equally it works well in winter. Ensure to get wild ocean trout, as that type of trout is more flavoursome than farmed trout.
| Recipe information |
| Serves: 4 |
| Prep time: 30 mins |
| Cooking time: 15 mins |
| Recipe nutrition (per serving |
| Calories: 675 |
| Carbs: 60.9 grams |
| Protein: 47.9 grams |
| Fat: 27.5 grams |
Ingredients
- 4 ocean trout fillets (180g each), skinned and bones removed
- 800g orange sweet potatoes, cut into 3cm pieces
- 500ml chicken stock
- 1kg peas
- Extra virgin, cold pressed olive oil
- 2 bunches English spinach
Method
- Place sweet potatoes on an oven tray and brush them with a little olive oil.
- Roast the sweet potatoes in a medium-hot oven at 200°C for about 30 minutes or until just browned and tender.
- Add chicken stock to a large saucepan and bring to the boil.
- Add peas and cook uncovered over medium heat, for about 10 minutes or until they are tender.
- Mash the peas with a potato masher in the pan until they are coarsely crushed and season with salt and pepper to taste.
- Brush the skinned side of the ocean trout with olive oil and sprinkle some salt on both sides of the trout.
- Add the trout to a frying pan over high heat and cook each side for about 5 minutes or until slightly pink in the middle.
- Meanwhile, place the spinach in a large saucepan and add a 1-2 tablespoon of water.
- Cook the spinach in a saucepan over medium heat until it has just wilted.
- Drain and rinse the spinach under cold water and squeeze out the water.
- Return the spinach to the saucepan, season with salt and pepper to taste and toss over high heat with some olive oil.
- Spoon wilted spinach in equal portions on the 4 plates.
- Top with the mushy peas and add the ocean trout on top.
- Add the roasted sweet potatoes on the side and serve warm.
Nutrition information
| Nutrition Information | Amount | % Daily Value |
|---|---|---|
| Calories | 675 | 33.7% |
| Calories from fat | 248 | 29.9% |
| Total fat | 27.5 g | 35.3% |
| Saturated fat | 5.6 g | 23.3% |
| Cholesterol | 122 mg | 40.8% |
| Sodium | 547 mg | 22.9% |
| Carbohydrate | 60.9 g | 22.1% |
| Dietary fibre | 15.8 g | 42.7% |
| Sugars | 15.1 g | 16.8 |
| Protein | 47.9 g | 95.8% |
The % daily values are based on a diet of 2000 calories per day
These are approximate values.
