Rainbow Trout with tomato sauce

Fresh rainbow trout with a vibrant tomato and olive sauce for a simple supper that’s rich in omega-3.

Serves: 2 people
Prep: 5 mins
Cooking: 25 mins
Total Time: 30 mins


2 rainbow trout fillets, pin-boned, skin left on
1 ½ tbsp olive oil
1 shallot, thinly sliced
2 garlic cloves, crushed
1 bay leaf
400g can good-quality chopped tomatoes
1 tsp sherry vinegar
1 tbsp butter
handful mixed olives, stones removed
handful basil, shredded
good-quality extra-virgin olive oil, for drizzling


In a frying pan, heat 1 tbsp of oil over a low-medium heat. Add the shallot and a pinch of salt, then cook, stirring occasionally, for 8 mins until softened and the edges begin to brown.
Stir in the garlic and cook for 1 min, then add the bay leaf, tomatoes, vinegar and seasoning.
Stir well, bring to the boil, then reduce the heat and simmer gently for 15 mins.

After the sauce has been simmering for 7 mins, heat the remaining oil with the butter in a non-stick frying pan over a medium-high heat.
Season the fish well and place, skin-side down, in the pan.
Cook for 4 mins – try not to move the fish so the skin gets evenly coloured.
Flip over and continue to cook for 2 mins or until the flesh begins to flake in large chunks.

Season the sauce to taste, then spoon some onto each plate and top with a fillet.
Scatter over the olives and the basil, then drizzle over the extra virgin olive oil to serve.

With thanks to BBC Good Food

Recipe from Good Food magazine, May 2016