TROUT WITH TOMATO SAUCE

Trout with tomato sauce image

Bear Grylls suggests fresh rainbow trout with a vibrant tomato and olive sauce for a simple supper that's rich in omega-3

Provided by Sophie Godwin - Cookery writer

Categories Dinner, Fish Course, Main course, Supper

Time 30m

Number Of Ingredients 11

Ingredients

1 ½ tbsp olive oil
1 shallot , thinly sliced
2 garlic cloves , crushed
1 bay leaf
400g can good-quality chopped tomatoes
1 tsp sherry vinegar
1 tbsp butter
2 rainbow trout fillets, pin-boned, skin left on (if the fillets are large, cut in half lengthways or ask your fishmonger to do this for you)
handful mixed olives , stones removed
handful basil , shredded
good-quality extra-virgin olive oil , for drizzling

Steps:

In a frying pan, heat 1 tbsp of oil over a low-medium heat. Add the shallot and a pinch of salt, then cook, stirring occasionally, for 8 mins until softened and the edges begin to brown. Stir in the garlic and cook for 1 min, then add the bay leaf, tomatoes, vinegar and seasoning. Stir well, bring to the boil, then reduce the heat and simmer gently for 15 mins.
After the sauce has been simmering for 7 mins, heat the remaining oil with the butter in a non-stick frying pan over a medium-high heat. Season the fish well and place, skin-side down, in the pan. Cook for 4 mins - try not to move the fish so the skin gets evenly coloured. Flip over and continue to cook for 2 mins or until the flesh begins to flake in large chunks.
Season the sauce to taste, then spoon some onto each plate and top with a fillet. Scatter over the olives and the basil, then drizzle over the extra virgin olive oil to serve.

Nutrition Facts : Calories 429 calories, Fat 25 grams fat, SaturatedFat 8 grams saturated fat, Carbohydrate 9 grams carbohydrates, Sugar 8 grams sugar, Fiber 2 grams fiber, Protein 40 grams protein, Sodium 0.9 milligram of sodium