Pan-fried Trout with Avocado Sauce
By OcadoLife
Published on 24 June 2024
Nutritionist and author of Hungry Woman Pauline Cox created this healthy, flavour-packed Pan-fried Trout with Avocado Sauce. “This recipe is an easy and delicious way to boost your intake of healthy fats. Oily fish like trout is a great source of omega-3 fats, which are key for brain health, and more healthy fats are found in the avocado (and avocado oil) and the olives.” Time and servings
35 minsTotal time
2Servings
10 minsPrep time
25 minsCooking time
Ingredients
- 1 small avocado
- 3 tbsp greek yoghurt
- 0.5 lemon, zested and juiced
- 1 (15g) pack basil, half finely chopped
- 200g baby potatoes
- 1.5 tbsp avocado oil, plus 1 tsp
- 1 pinch sea salt, plus a little extra
- 200g cherry vine tomatoes, halved or quartered
- 1 handful kalamata olives, pitted and halved
- 4 tsp balsamic vinegar
- 2 trout fillets
Method
Step 1
For the sauce, put the avocado flesh, yoghurt, lemon zest and juice and unchopped basil in a blender with some seasoning. Whizz until smooth, adding a little water to loosen if needed; season to taste, then chill until needed.Step 2
Boil the potatoes for 20 mins or until tender, then drain and toss with 1 tbsp avocado oil, some sea salt and black pepper. Keep warm.Step 3
For the salad, combine the tomatoes, olives and finely chopped basil in a bowl. Toss with ½ tbsp avocado oil and the balsamic vinegar. Season.Step 4
Meanwhile, heat the remaining 1 tsp avocado oil in a frying pan over a medium heat. Season the trout with sea salt, then cook, skin-side down, for 5 mins until crisp; turn and cook for 3 mins more or until just cooked through. Serve the trout with the potatoes and salad, topped with the avocado sauce.