Pan-Seared Trout with Watercress Salad
26 September 2024
Pan-Seared Trout with Watercress Salad
Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 2-4British trout is one of the most sustainable and healthy proteins available and makes for a fantastic dinner. Cook simply it's delicious and very quick.
Top Tip: Ensure all the bones are removed you can use a peeler if you don't have pliers and make sure to season before cooking. If you don't have a nonstick pan, you can wrap the fish in baking paper with the lemon and cook.
Ingredients
- 2 trout fillets
- 2 tbsp olive oil
- 1 lemon, sliced for garnish
- Salt and pepper
For Watercress Salad:
- 2 cups (60g) fresh watercress, washed and trimmed
- 1 cup (160g) cherry tomatoes, halved
- ¼ of a red onion, thinly sliced
- 2 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
- Salt and pepper
Method
1. Season the trout fillets with salt and pepper on both sides.
2. In a large skillet, heat olive oil over medium-high heat. Place the trout fillets in the pan, skin side down, and cook for 3-4 minutes until the skin is crispy.
3. Carefully flip the fillets and cook for an additional 2-3 minutes until the fish is cooked through. Squeeze lemon juice over the fillets.
4. In a bowl, combine watercress, cherry tomatoes, and red onion for the salad.
5. In a small bowl, whisk together extra virgin olive oil, balsamic vinegar, salt, and pepper to create the dressing.
6. Drizzle the dressing over the watercress salad and toss gently to combine.
7. Serve the pan-seared trout on a plate, topped with a generous portion of watercress salad.
8. Garnish with lemon slices and additional cracked black pepper if desired.
Recipe by James Golding, Head of Food Education, Table Talk Foundation
Table Talk Foundation (registered charity: 1190504) inspiring a new generation through food, to live happier and healthier lives. Through their food education in schools, they teach young people how to cook preparing them with fundamental skills for the rest of their lives.