MUSTARD AND LEEK TROUT

Oily fish, such as trout, is rich in omega-3 fatty acids and vitamin D, which can lead to better sleep, as both properties increase the production of mood-boosting serotonin.

SERVES 2

✣ 1tbsp oil

✣ 2 prepared whole rainbow trout, heads removed if preferred

✣ 3 leeks, trimmed and sliced

✣ 2 banana shallots, finely chopped

✣ 2 garlic cloves, crushed

✣ 1tbsp plain flour

✣ 150ml (5fl oz) fish or vegetable stock

✣ 2 lemons – reserve 4 slices and take the juice from the remainder

✣ 2tsp Dijon mustard

✣ ½tsp coarse-ground black pepper

✣ Few sprigs thyme 1

Heat the oven to 200C/ Gas 6. Heat the oil in an ovenproof frying pan or casserole large enough to hold both fish. Brown the trout until golden, then set aside. 2

Turn down the heat and gently cook the leeks, shallots and garlic for 10 mins. Whisk the flour into the stock until smooth, then add to the pan along with the lemon juice, mustard and black pepper. Let it bubble for a few mins. Stuff the fish with the lemon slices and a little of the thyme.

3

Set both fish in the pan, sprinkle over the rest of the thyme, cover and bake for 20 mins.

Look out for the Marine Stewardship Council (MSC) label when buying fish – which promotes sustainable approaches to fishing.