Pan-fried-sea-trout-with-citrus

Pan-fried trout with citrus salsa

A simple, vibrant dish – and the tender fillets cook in just minutes

By , 11 January 2018

(5 votes)

Pan-fried trout with citrus salsa
  • 30 Mins
  • Serves: 4
  • Price: £1.92 per serving
Nutritional Info
Each 255g serving contains
  • Energy

    864KJ

    207KCAL

    10%
  • Fat

    7.7g

    med

    11%
  • Saturates

    1.5g

    low

    8%
  • Sugars

    9.7g

    low

    11%
  • Salt

    0.33g

    low

    6%
1
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 339kJ/81kcal.
Ingredients
  • 1 red grapefruit
  • 2 oranges
  • ½ lemon
  • 1 lime
  • 2tbsp chopped coriander
  • 3 spring onions, sliced
  • 1 radish, finely sliced
  • 1 red chilli, chopped
  • 1 clove garlic, chopped
  • 2tsp rapeseed oil
  • 2 x packs Asda 2 Rainbow Trout Fillets
Method
  • Using a sharp knife, cut the top and bottom off the red grapefruit. Slice off the skin in a downward motion, following the curve of the fruit. Remove any white pith. Cut or peel the skin from each segment then cut into small pieces. Put in a bowl and squeeze on any leftover juice from the skins.

  • Repeat with the other citrus fruits.

  • Mix the coriander, spring onions, radish, chilli, garlic and 1tsp of the oil with the citrus pieces and set aside.

  • Heat the remaining oil in a large, nonstick frying pan over a high setting. Put the trout fillets in the pan, skin-side down, and press down with a fish slice to crisp the skin.

  • Cook for 2-3 mins on each side until the flesh is cooked through – take care not to overcook.

  • Serve the trout topped with the citrus salsa.