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Trout fillets with yoghurt dressing


Trout fillets with citrus dressing
Serves:
4
Time:
30 min



Trout fillets with a tangy dressing, served with new potatoes and green beans.


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Each serving contains:

LOW
SALT
0.3

LOW
SUGAR
11.8

LOW
SAT
2.3

LOW
FAT
8.8


Ingredients

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  • 560g trout fillets
  • 1 tbsp lemon juice
  • 1 large orange
  • 1 tbsp fresh mint, chopped
  • 200g less-than-5%-fat Greek-style yoghurt
  • 700g new potatoes, scrubbed, and cut in half if large
  • 320g green beans, such as runner beans or French beans, trimmed, and sliced if necessary

Method

  1. Preheat the oven to 190°C (170°C for fan-assisted ovens) or gas mark 6

  2. Make sure the trout has no bones and place in a lightly oiled ovenproof dish. Sprinkle with the lemon juice and bake for 15-20 minutes until the flesh flakes easily.

  3. Meanwhile, boil the potatoes in water until just tender (15-20 minutes) and drain.

  4. While the fish and potatoes are cooking, peel the orange and cut it into small pieces, trying to save any juice that comes out. Put the orange pieces and juice in a bowl.

  5. Stir in the mint and yoghurt and put the dressing in the fridge until you are ready to serve.

  6. Steam or boil the green beans until just tender and drain.

  7. Serve the baked trout with the citrus dressing, new potatoes and green beans.



Nutritional information

Nutrient Per 100g Per 486g portion
Energy 75 kcal (314 kJ) 362 kcal (1515 kJ)
Protein 6.6g 32.2g
Carbohydrate 8g 38.6g
(of which sugars) 2.4g 11.8g
Fat 1.8g 8.8g
(of which saturates) 0.5g 2.3g
Fibre 1.4g 6.9g
Sodium 0g 0.1g
Salt 0.1g 0.3g


Allergy advice

Contains: fish, milk in the yoghurt.


Food safety tips

Keep raw fish away from ready-to-eat foods such as salad, fruit and bread. Make sure that the fish is cooked until steaming hot all the way through and the colour and texture has changed. Girls and women who might have a baby one day, plus pregnant and breastfeeding women, shouldn’t eat more than two portions of oily fish (such as trout) a week.