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How do you Cook Trout Fileets

Trout is an increasingly popular fish that is available all year round from fishmongers, supermarkets, fish-farm shops or even caught personally by keen anglers. It is a very nutritional food and contains about a third of the fat that salmon does, but is still a good source of the essential Omega 3 as well as protein, calcium and vitamins A and B, it is low in calories – 100g contains only 135 calories.

Apart from being healthy and nutritious this freshwater fish is also very tasty, reasonably economical, versatile and simple and quick to cook. The flesh of the trout is very delicate with a mild flavour and a tender, flaky consistency.

There are several different types of trout available, including brown trout, rainbow trout, tiger trout and brook trout – the most popular probably being the rainbow trout; it is available as whole fish, fillets, fresh, frozen and even tinned.

For many people the thought of contending with the bones in a trout can be off putting, however today it is possible to purchase ready prepared trout fillets which mean that the whole product is clean and quick to cook without any waste; as the skin of the trout is very thin with hardly any scales there is no need to skin the fish. The trout fillets can be baked, grilled, poached fried or even cooked on the barbecue – however the best way of cooking them is frying, without too many strong flavours to take away from the delicious delicate taste of the fish.

Pan frying trout fillets is an extremely fast and simple method of cooking this delicate fish; this recipe is for plain pan fried fillets served with crushed potatoes and a creamy cheesy, watercress sauce.


Serves 4


4 fillets of trout

30g plain flour

30g butter

2 teaspoons olive oil

750g new potatoes

Juice and zest of 1 large lemon

200g soft cream cheese

150ml milk

1 bunch watercress, chopped

2 teaspoons chopped fresh rosemary

Salt and freshly ground black pepper

1. Boil the potatoes for around 20 minutes, or until tender in salted water.

2. Meanwhile season the flour with salt and pepper and add the lemon zest.

3. Sprinkle the trout fillets with lemon juice and dip in the seasoned flour.

4. Gently heat the cheese and milk in a saucepan, stirring until smooth.

5. Add the watercress and cook gently for 2 minutes. Season to taste

6. Melt the butter and oil in a frying pan (skillet).

7. Place the fillets skin side down in the frying pan and cook for three to four minutes.

8. Turn off the heat, turn over the fish fillets and allow to stand while preparing the rest of the recipe.

8. Drain the potatoes, and using a fork lightly crush each one.

9. Divide the potatoes between four plates and sprinkle with the rosemary.

10. Top with a trout fillet and the watercress sauce.

This is a simple but delicious recipe that brings out the true, delicate flavour of the trout.