Grilled Trout with Pak Choi

Name: Grilled Trout with Pak Choi
Cook time: 20 min
Yield: 4
Ingredients: 4 trout fillets; 2 tablesp. rapeseed or olive oil; 2 cm fresh ginger, peeled and finely chopped; 2 garlic cloves, finely diced; 1 red chilli, diced; 1 shallot, peeled and finely chopped; 2 pak choi, trimmed and cut into halves, lengthways; 25g butter, melted; 2 tablesp. soy sauce; 1 tablesp sesame oil; 2 teasp. honey; 1 shallot, finely chopped; 20g sesame seeds, toasted; Juice of ½ a lemon; To serve: Brown rice and green salad

This Asian inspired dish is a lovely way to serve fresh Irish trout. You could replace the pak choi with spinach, just cut back on the cooking time.

4 people

20 min

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Nutrition per serving

kcal

557kcal
protein

29g
total fat

24g
saturates

6.3g
iron

1.2mg
carbs

57g

Ingredients

4 trout fillets
2 tablesp. rapeseed or olive oil
2 cm fresh ginger, peeled and finely chopped
2 garlic cloves, finely diced
1 red chilli, diced
1 shallot, peeled and finely chopped
2 pak choi, trimmed and cut into halves, lengthways
25g butter, melted
2 tablesp. soy sauce
1 tablesp sesame oil
2 teasp. honey
1 shallot, finely chopped
20g sesame seeds, toasted
Juice of ½ a lemon
To serve: Brown rice and green salad

Main

4 trout fillets
2 tablesp. rapeseed or olive oil
2 cm fresh ginger, peeled and finely chopped
2 garlic cloves, finely diced
1 red chilli, diced
1 shallot, peeled and finely chopped
2 pak choi, trimmed and cut into halves, lengthways
25g butter, melted
2 tablesp. soy sauce
1 tablesp sesame oil
2 teasp. honey
1 shallot, finely chopped
20g sesame seeds, toasted
Juice of ½ a lemon
To serve: Brown rice and green salad

Heat the grill to high.

To cook the pak choi: Heat a tablespoon of oil in a frying pan over a low heat. Add the ginger, garlic, chilli and shallot. Then add the pak choi, cut side down, and cook gently for a minute. Cover the pan and cook for a further two minutes. Remove the pak choi and keep warm. Keep the liquid in the pan to make the sauce.

To cook the trout: Brush a little of the melted butter over a baking tray. Lay the trout fillets on top, skin side down, and brush over the rest of the butter. Season with a little salt. Cook for 4-6 minutes depending on the size of the trout fillets.

For the sauce: To the contents in the frying pan add the soy sauce, sesame oil, honey, a tablespoon of olive oil, the sesame seeds and juice of half a lemon. Stir and heat gently for a minute.

To serve: Place the trout and pak choi onto four plates and drizzle over the sauce. Serve with brown rice and a green salad.

Heat the grill to high.

For the sauce: To the contents in the frying pan add the soy sauce, sesame oil, honey, a tablespoon of olive oil, the sesame seeds and juice of half a lemon. Stir and heat gently for a minute.

To serve: Place the trout and pak choi onto four plates and drizzle over the sauce. Serve with brown rice and a green salad.

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