This pan-cooked rainbow trout with potatoes and spring garlic makes an amazing family Friday or any day meal. It is packed with nutritious goodness. And these potatoes… the perfect ‘fish and chips‘ but a lot healthier …mmmm!
Who said simple food isn’t tasty or can not be beautiful? Well, that is totally and utterly wrong! Who said fish and chips has to be unhealthy? Well, cook it at home in a fraction of that oil, with no batter thus a fraction of the calories.
Call me weird ( I know you will but I really love eating a whole fish and having to deal with some bones, I find fillets a little boring at times, ha ha.
I do love a good old fish and chips but sadly I cannot have all that batter and deep-frying too often. It makes me feel unwell. At the same time, I had to carry on with the joy of eating delightful fish and crisps. Homemade, easy, delightful and a lot healthier, so why not?
How to cook fish on the stove?
1. Use a cast iron skillet if you have but a non-stick pan can also work of course.
Using a heavy-duty (cast iron) skillet or any good quality, heavy non-stick fry pan it’s the answer to an evenly cooked fish and getting a nice crispy one too.
2. Heat the pan first before adding the oil – I have NEVER had problems with fish ( whether it’s fillet or whole) sticking to the pan whenever I have the patience to wait until the fish frees itself from sticking. .This is a common mistake people make. Patience’s a virtue! I have said this many times before ;-). Simply heat up a dry pan (on medium heat) and as soon as you see a little smoke, add oil, coat base by swirling it around, then immediately add the fish.
3. Do not move until it releases naturally – Most fish whole or fillets will always stick initially to the pan (it’s its first reaction, nothing you cand do but WAIT! and then you will get to see the fish has a crispy side and its ready to be turned! Only give it a small nudge, and if it doesn’t move, it means it’s not quite there yet! Leave it for a little longer and then try again in another 30 seconds or so. Easy !
This trout with potatoes dish offers a great comfort of being able to have the fish and chips in the comfort of your own home, a much healthier and so much fresher version. Not frozen potatoes nor fish, no deep-frying, a lot fewer carbs and fat to your meal, and of course no nasty additives. The home cooking and utter wholesomeness beauty!
How to eat fish sustainably
We can certainly play a key role in securing the future of our seas and marine wildlife by making more environmentally responsible choices when buying seafood. Choose your sources carefully and considerately. Season also matters, eat seasonally. Here is more on how to eat fish sustainably and a nice informative fish guide that will help you choose the right fish from the right source.
how to cook trout with potatoes
You will need two pans to make this pan-cooked trout with potatoes dish, one to cook the potatoes in and another to cook the fish if you wish the dish to come together all at once. You may use one pan too and cook the potatoes first and then the fish and add the potatoes in the last 2-3 min of cooking the fish. It is entirely up to you.
I have made this in two pans as I do like parallel cooking when my dish will be ready all at once.
I know I have not elaborated on spring garlic a little more so here I come with a little info on this super special ingredient. Garlic is definitely one ingredient that I cannot be without and my kitchen is never short of.
What Is Spring Garlic?
Garlic is generally planted early in the spring or even in the autumn just before the frost arrives and harvested the following late summer. But from as early as March till May time or even June, the spring garlic or green garlic can be harvested. It is exactly like the spring onion or the scallions, it is the young plant.
Spring garlic is quite pretty, the top is bright green and looking fresh with flat leaves and the ground side, the bulb is white and speckled with pink or purple or both. I love spring garlic as it is crisp, much juicier, aromatic, versatile and it requires a lot less work to make it ready for the pan. 😉
- you may use fillet fish if you are afraid or don’t like bones
- do not cover the fish to avoid overcooking
- keep an eye on the heat – start high and then lower it
How to stop fish sticking to the pan?
If you wonder how to stop fish sticking to the pan, here’s are 3 simple tips. Probably the only way. It only takes a little bit of patience.
• Use a heavy-based skillet (no need to be a non-stick),
• Heat the pan before adding oil,
• Do not attempt moving the fish – it will naturally release from the pan.
how to get a crispy pan cooked fish?
• Get the pan hot before adding anything to it.
• Pat dry the fish – a dry fish will mean a crispier surface. When thawing
the fish, this step is especially important.
Other fish recipes you might like:
Sides you may want to try along with this trout and potatoes dish :
- Black beans fennel red cabbage salad
- Cucumber Broccoli Radish Sprouts Salad
- Vegan Mushrooms And Polenta
- Rainbow Salad
Rainbow trout with potatoes and spring garlic
- 2 pans
- chopping board
- mortar and pestle (optional)
- spatula or wooden spoon
- 2 large rainbow trout fish whole fish (gutted and washed) or fillets
- 4 large potatoes I used Russet potatoes
- 5 spring garlic or 5 medium cloves regular garlic
- 1/2 tsp salt pink Himalayan
- 1 pinch black pepper
- 1/4 lemon juice or cider vinegar
- 4 tbsp fresh herbs I used the spring garlic leaves but parsley and chives will work great too
- 2-3 tbsp cider vinegar optional to drizzle over when serving
- 1 tsp coconut oil or 1 tbsp olive oil
- Peel, wash and cut the potatoes into the desired shape. I fancied slices this time. Chunky chips or wedges will be as good.
- Season the fish with salt and pepper and place some herbs and a little garlic in the inside of the fish.
- Take two (ideally non-tick pans out for simultaneous cooking, place both on medium fire.
- When both pans are fairly hot, add a drizzle coconut or olive oil into each pan and add the fish in one and the cut potatoes into the other. Cover the potatoes but not the fish. Lower the heat for the fish and cook for at least 4-7 min on one side, until the fish will no longer stick to the pan.
- Meanwhile, after 4-5 min of cooking the potatoes covered, remove the lid, season them and give them a good old tossing (just like a pro haha). Using a wooden spoon it's also okay at least at this point as the potatoes are still sturdy. Ideally, would be to avoid using any utensils so that potatoes remain whole and are not smashed. If they stick do allow them to cook further until they get a crusty layer on the outside. They will release naturally. Add a drizzle of extra oil if you feel it is necessary.
- Once the fish cooked on one side turn gently on the other side and cook for a further 5-6 min on medium fire. If you are using fillet, this will cook in half the time.
- Give the potatoes another toss and cook uncovered for another 5-6 minutes tossing them occasionally until they have cooked thoroughly.
- Paste the garlic and add to the potatoes and the fish in the last minute of cooking. Season more if you think it's needed. Turn off the heat and serve immediately with a side salad or some cooked vegetables or greens.