BeebRecipes.co.uk- Archive of BBC Food Recipes

Cajun-style trout with courgette salad and tomato sauce

Prep time less than 30 mins
Cook time less than 30 mins
Serves 1
From Ready Steady Cook

Method


  1. Preheat the oven to 200C/400F/Gas 6.

  2. For the trout, grind the spices together in a pestle and mortar.

  3. Place the ground spice mixture into a bowl and add the trout, turning to coat in the spices.

  4. Heat the olive oil in a medium frying pan over a high heat. Add the trout and fry for one minute on each side, to brown.

  5. Add the lemon juice and transfer to the oven to bake for three minutes, or until cooked through.

  6. To make the courgette salad, place the olive oil and lemon juice in a bowl and whisk together.

  7. Add the courgette strips and toss together, seasoning, to taste, with salt and freshly ground black pepper.

  8. To make the tomato sauce, place the tomatoes, oil and basil in a food processor and blend until smooth.

  9. Pour the tomato mixture into a small saucepan over a medium heat. Bring to the boil, then reduce the heat to simmer for three minutes and season, to taste, with salt and freshly ground black pepper.

  10. To serve, place the courgette salad in the centre of a plate, place the trout on top and spoon over some of the sauce.

Ingredients

For the trout

  • ½ tsp cumin seeds
  • ½ tsp coriander seeds
  • ½ tsp paprika
  • ½ tsp ground cinnamon
  • ½ tsp cayenne pepper
  • 150g/5½oz trout fillet, skin on
  • 1 tbsp olive oil
  • ½ lemon, juice only

For the courgette salad

  • 2 tbsp olive oil
  • ½ lemon juice only
  • 1 courgette, cut into ribbons with a vegetable peeler
  • salt and freshly ground black pepper

For the tomato sauce

  • 2 tomatoes, finely chopped
  • 4 tbsp olive oil
  • 2 tbsp chopped fresh basil
  • salt and freshly ground black pepper

Shopping List

Cajun-style trout with courgette salad and tomato sauce

Fruit and vegetables

Cooking ingredients

Meat, fish and poultry

Other


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