Trout with wilted spinach and sweet potatoes

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.

Nutrition rundown

• High-protein, nutrient-dense meal thanks to ocean trout and peas — excellent for satiety and muscle support
• Strong omega-3 fat profile from trout, with moderate total fat overall
• Very high fibre (over 50% DV) from sweet potatoes, peas and spinach — gut-friendly and blood-sugar stabilising
• Sodium remains moderate, assuming reduced-salt stock and light seasoning
• Naturally occurring sugars only, no added sugars
• Excellent source of vitamin A (beta-carotene) from orange sweet potatoes and spinach, supporting immune function, skin integrity and eye health.
• Very rich in vitamin K1 from English spinach, essential for proper blood clotting and bone mineralisation.
• High in potassium from sweet potatoes and peas, helping regulate blood pressure and support heart rhythm.
• Strong magnesium contribution, supporting muscle recovery, nerve signalling and energy production.
• Contains significant iron, particularly from spinach and trout, aiding oxygen transport and reducing fatigue risk.
• Provides folate (vitamin B9) from peas and spinach, important for cell repair and DNA synthesis.
• Naturally high in antioxidants, including carotenoids (sweet potato), lutein (spinach) and astaxanthin (ocean trout), which help reduce oxidative stress.
• Balanced glycaemic profile where fibre, protein and fat work together to slow glucose absorption despite the carbohydrate content.
• Supports anti-inflammatory pathways due to omega-3 fatty acids combined with antioxidant-rich vegetables.
• Good source of selenium from trout, supporting thyroid function and immune defence.
• Naturally gluten-free meal, suitable for coeliac or gluten-sensitive diets (as the stock is home-made).
• Provides complete protein as trout contains all the essential amino acids required for tissue repair and enzyme production.
• Moderate cholesterol counterbalanced with omega-3 fatty acids (EPA and DHA), which support heart health and reduce triglycerides

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

1. Place sweet potatoes on an oven tray and brush them with a little olive oil.
2. Roast the sweet potatoes in a medium-hot oven at 200°C for about 30 minutes or until just browned and tender.
3. Add chicken stock to a large saucepan and bring to the boil.
4. Add peas and cook uncovered over medium heat, for about 10 minutes or until they are tender.
5. Mash the peas with a potato masher in the pan until they are coarsely crushed and season with salt and pepper to taste.
6. Brush the skinned side of the ocean trout with olive oil and sprinkle some salt on both sides of the trout.
7. 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.
8. Meanwhile, place the spinach in a large saucepan and add a 1-2 tablespoon of water.
9. Cook the spinach in a saucepan over medium heat until it has just wilted.
10. Drain and rinse the spinach under cold water and squeeze out the water.
11. Return the spinach to the saucepan, season with salt and pepper to taste and toss over high heat with some olive oil.
12. Spoon wilted spinach in equal portions on the 4 plates.
13. Top with the mushy peas and add the ocean trout on top.
14. Add the roasted sweet potatoes on the side and serve warm.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.