Rainbow trout with potatoes and spring garlic
The perfect fish and chips or crisps, call them however you wish, this dish is delicious and so simple to make.
Servings 4 servings
Calories 347kcal
Cost £5.50
Equipment
- 2 pans
- 1 chopping board
- 1 knife
- 1 mortar and pestle (optional)
- 1 spatula or wooden spoon
Ingredients
- 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
- ½ teaspoon salt pink Himalayan
- 1 pinch black pepper
- ¼ lemon juice or cider vinegar
- 4 tablespoon fresh herbs I used the spring garlic leaves but parsley and chives will work great too
- 2-3 tablespoon cider vinegar optional to drizzle over when serving
- 1 teaspoon coconut oil or 1 tablespoon olive oil
Instructions
- 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 on the inside of the fish.
- Take two (ideally non-tick) pans out for simultaneous cooking, and place one on medium fire.
- You may delay putting the fire on the fish pan by 5 min as the fish cooks faster.
- Place the pan you want to cook the potato on fire and when this is hot, add a drizzle of coconut or olive oil and add the sliced potatoes.
- Start cooking the potatoes first and make sure you cover them to begin with. Lower the heat and cook for at least 10 mins on one side, until the potato slices no longer stick to the pan. If they do add an extra drizzle of olive oil.
- Meanwhile, 4-5 min later, after starting to cook the potatoes, lace the second pan on fire and start cooking the fish so the fish and the potatoes finish cooking more or less at the same time.
- After 12-15 min of cooking the potatoes covered, remove the lid, season them, and give them a good old tossing (just like a pro haha). Ideally, would be to avoid using any utensils so that potatoes remain whole and are not smashed. If they stick, use a spatula to unstick them or allow them to cook further until they get a crusty layer on the outside. Add an extra drizzle of oil if you feel it is necessary. All in all cook the potatoes for 15-20 minutes tossing them occasionally. Make sure they cook covered for at least 15 minutes and uncovered for the last 5 minutes or so. Add an extra drizzle of oil to get the best results.
- Once the fish is cooked on one side turn gently on the other side and cook for a further 5-6 min on medium fire.
- 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.
Notes
If you prefer a less bony fish go for salmon, seabass, sea bream, halibut, hake, cod or any fish you may like.
I just joined them together in one pan for presentation but you choose how you wish to serve them.
If you are using fish fillets the time will be different and almost half.
Nutrition
Calories: 347kcal | Carbohydrates: 79g | Protein: 10g | Fat: 1g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 613mg | Potassium: 1886mg | Fiber: 10g | Sugar: 4g | Vitamin A: 674IU | Vitamin C: 104mg | Calcium: 76mg | Iron: 4mg