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Pan-fried Trout with Avocado sauce

Pan-fried Trout with Avocado Sauce

By OcadoLifePublished on 24 June 2024Nutritionist 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.”
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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.