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Roast trout with butterbeans, courgettes and seaweed

Name: Roast trout with butterbeans, courgettes and seaweed
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: Serves 2
Ingredients: 3 tbsp extra-virgin olive oil, plus extra to drizzle and serve; 1 onion, finely chopped; 1 courgette; 2 garlic cloves, finely chopped; 350g tinned butter beans or other white beans (drained weight); 250ml fish or vegetable stock; Small handful dill, chopped; 2 bay leaves; ½ tsp chilli flakes; 2 trout fillets, skinned; 1 tbsp dried seaweed (from health food shops, online and some supermarkets), finely chopped or whizzed into a powder; ½ lemon, juiced

By: Sue Quinn

Published: 6 Oct 22
Updated: 25 Mar 24

Roast trout with butter beans, courgettes and seaweed makes a deliciously different supper for two. This easy dinner is a good source of omega-3s.

Easy
October 2022

Test kitchen approved

Serves 2
Hands-on time 15 min. Cooking time 30 min

Roast trout with butter beans, courgettes and seaweed makes a deliciously different supper for two. This easy dinner is a good source of omega-3s.

Nutrition: per serving

Calories: 543kcals
Fat: 22.8g (2.6g saturated)
Protein: 41.1g
Carbohydrates: 34.4g (7.4g sugars)
Fibre: 17.6g
Salt: 0.5g

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Ingredients

3 tbsp extra-virgin olive oil, plus extra to drizzle and serve
1 onion, finely chopped
1 courgette
2 garlic cloves, finely chopped
350g tinned butter beans or other white beans (drained weight)
250ml fish or vegetable stock
Small handful dill, chopped
2 bay leaves
½ tsp chilli flakes
2 trout fillets, skinned
1 tbsp dried seaweed (from health food shops, online and some supermarkets), finely chopped or whizzed into a powder
½ lemon, juiced

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Method

Heat the oven to 160°C fan/gas 4. Warm the oil in an ovenproof frying pan (with a lid) over a medium heat and fry the onion with a pinch of salt for 3 minutes, then cover and cook for 5 minutes, stirring occasionally, until almost softened.
Meanwhile, slice the courgette into quarters lengthways, then finely slice crossways. Add it to the pan with the onion and stir to coat it in the oil. Cover and cook over a low heat for 5 minutes until softened.
Add the garlic and cook uncovered for 1 minute, then add the beans and just enough of the stock to cover. Stir in the dill, bay leaves and chilli flakes, then put the trout on top and drizzle with a little oil. Roast for 12-15 minutes until the trout is cooked.