Pan-fried rainbow trout with mushrooms and chard

Calories per serving: 310

Prep time: 15 minutes

Cook time: 20 minutes

Serves 4

Rainbow trout is a fabulous, sustainable oily fish that’s also lower in calories than either mackerel or salmon. It’s a good source of vitamin D too, as are mushrooms, the only significant plant-based source of this essential micronutrient. This dish goes beautifully with wild rice (50g cooked weight = 50 calories).

INGREDIENTS

– 4 x 130g rainbow trout fillets

– 2 tbsp butter

– 300g button mushrooms, cleaned and sliced, or if small left whole, if you prefer

– 3 garlic cloves, finely grated

– 2 tbsp apple cider vinegar

– 200g Swiss chard, roughly chopped

– 20g flat-leaf parsley, roughly chopped

– 1 tbsp vegetable oil

– 1 lemon, cut into wedges

METHOD

Pat dry the fish fillets with kitchen roll, season well on both sides with salt and pepper, and set aside.

Melt the butter in a large saucepan on a medium heat. Add the mushrooms, season well with salt and pepper and sauté, stirring occasionally, for 5 minutes, until nicely browned.

Now add the garlic and fry gently for a further minute, then add the vinegar and 4 tbsp water. Mix well, then add the chard and parsley, turn down the heat and pop on a lid. It will take about 10 minutes for the chard to wilt down; be sure to stir from time to time.

Meanwhile, put a large, non-stick frying pan on a medium heat, add the oil and swirl around to coat the base. Place the fish fillets in the pan, skin-side down, and leave to cook until the skin is crisp, around 10 minutes. Once the skin is done, flip over just for a minute to cook the other side.

Divide the mushroom and chard mixture between 4 plates and arrange a fillet of fish on top of each. Serve with wedges of lemon to squeeze over.