Crispy Trout with Beetroot and Horseradish

by - October 25, 2012

This is a Jamie Oliver recipe that is absolutely gorgeous.

We all know that oily fish are super good, but let's have a word about Traaaat.

One standard fillet of trout has 5 grams of good fat (omega-3 fatty acids)  and a big-daddy 19 grams of protein, which will let you burn fat while digesting it . Sweet.
In addition to the fat burning properties of trout, there are also large quantities of vitamins and minerals that sustain good health. Vitamin B12, for example, makes up 89% of your recommended daily allowance, while vitamin B6 makes up 15%. Niacin, an essential human nutrient has 25% RDA in just 90 grams.

...and just think of how your brain's going to thank you, especially after all the waste-man behaviour you (and I) get up to every weekend!


So get some:

Potatoes (new preferably because they taste the best)
Cooked beetroot (vacuum packed, it's well cheap)
Hot horseradish sauce
Balsamic Vinegar
Fresh trout fillets with the skin on
Olive oil
Salt and peps

First of all you need to remove any bones from the trout fillets. Lay them skin side down and run your finger along the flesh to feel any spikes, there will probabaly be some big, obvious bonios, so pluck them out with tweezers. It takes a bit of effort, but it's worth it because you don't want to be plucking them out of your mouth instead while your date looks at you with disgust because you can't quite find it in your mouth and it turns into an ordeal and they get put off their food for a minute and then it's akward and then the bone is just resting at the side of your plate and you have to remember not to accidently pick it up with your fork again. See?

Then you need to dry the skin of the fish so that it becomes crispy. Lay out some paper towel and put the fish skin side down on it and that should soak up a lot of the wet. Just make sure none of the paper towel is stuck to the fish when you go to fry it.

Slice your new potatoes into thickish slices. Get them into a pan of hot water. They'll be ready in about 6 minutes. If they're ready before the fish, they can wait in their water which will keep them hot. 

Heat some olive oil in a large frying pan and get it really really hot. Then take your really dry, boneless trout fillets and place them into the hot oil, skin side down (flesh side up) and leave them. They will be loud. Do Not turn them over. The key is to cook them through their skin, which in turn allows for the skin to become really crispy in the hot oil. What you can do to accelerate the cooking time of the flesh is turn the heat down towards the end to prevent the skin from burning but also spoon some of the hot oil from the pan onto the flesh (like Delia does with her fried eggs - probably the first ever cooking info I received!).

Dice up your beetroot into a little bowl and dress it with a bit of balsamic vinegar and a squeeze of lemon juice. That's done.

When your fish and potatoes are done, drain the potatoes, add a bit of butter to them if you want in the pan and roll them around. Place them flat onto a hot place, followed by the trout crispy skin side down, spoon soome of the diced purple onto him, add a fat dollop of horse and then take a big handful of watercress and lightly form it into a ball with your hands. Place the ball on top of it all and then squeeze a big wedge of lemon over it all. Finish with a little salt and pepper

 I changed the recipe a touch but I've also made it exactly as he says and they're both as good. Mine just has more green leaves, and no yoghurt. Have a look at his if you like here:

The other things you can do with horseradish and beetroot I have mentioned before:

Toast, horseradish, thinly sliced beet, smoked mackerel, rocket and lemon 
Toast, horseradish, thinly slice beet, goat's cheese, mixed leaves and lemon

Or make it into a salad...mix some horseradish into your dressing.

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