Trout with fennel

Trout with fennel

Bulbs of fennel give a lovely fresh flavour – perfect teamed with trout.

By , 21 September 2015
Trout with fennel
  • Ready in: 60 mins
  • Serves: 4
  • Price: £3.02 per serving
Nutritional Info
Each 393g serving contains
  • Fat high
    23g
    33%
  • Saturates med
    6g
    30%
  • Sugars low
    6g
    7%
  • Salt low
    0.6g
    10%
  • Energy 1583KJ 378KCAL
    19%
2
of your 5-a-day
of your reference intake.
Typical energy values per 100g: 403kJ/96kcal.
Ingredients
  • Olive oil, for greasing
  • 2 large fennel buls (or 3 small fennel bulbs)
  • 2 shallots, finely chopped
  • 1 garlic clove, finely chopped
  • 1 tbsp chopped fresh flat-leaf parsley, plus extra for serving
  • 1 tbsp finely chopped fresh thyme (leaves only)
  • 150ml dry white wine
  • 25g butter
  • 4 trout fillets
  • 250g baby plum tomatoes
  • 25g pine nuts
  • 1 unwaxed lemon, zest of
  • Lemon wedges, to serve
Method
  • Pre-heat the oven to 220C/200C Fan/Gas 7. Grease a shallow ovenproof dish with oil. Trim the fronds (the feather-like leaves) from the fennel and reserve. Trim off the roots and stems and any damaged outer layers (you will need about 350g trimmed weight).

  • Thinly slice the fennel and put in the dish with the shallots, garlic, herbs and wine. Cut the butter into small pieces and scatter on top. Season.

  • Take a sheet of baking paper and run it under a cold tap. Shake off any excess water, scrunch it up and lay over the fennel, so it covers it but stays inside the dish.

  • Cook in the oven for 20 minutes, moving the fennel about in the dish halfway through. Remove the paper, stir again, and return to the oven, uncovered, for 5-10 minutes or until tender.

  • Reduce the oven to 190C/170C/Gas 5. Put the trout on top and brush lightly with oil. Add the baby plum tomatoes. Cook for another 12-15 minutes or until the trout flakes easily.

  • Put the pine nuts in a dry frying pan and toss over a medium heat until they start to turn golden. Chop the reserved fronds.

  • Scatter the toasted pine nuts, chopped fennel fronds and lemon zest over the trout fillets. Serve the dish with the lemon wedges.

    Please drink responsibly. For the facts, visit drinkaware.co.uk.