High-Protein
Sea Trout en Pappillote
30 mins
Easy
4 Servings
Trout is high in protein and anti-inflammatory omega 3 fats. In this dish we take the en papillote method and cook a large side of fish as a family or dinner party centre piece and serve with courgette papardelle.
Brilliant Bases Used In This Recipe
Tomato Fondue
About This Recipe
Trout and salmon are both high in protein and anti-inflammatory essential omega 3 fatty acids, and in this dish we take the en papillote method of cooking in a paper bag like our chicken supreme, and cook a large side of fish as a family or dinner party centre piece. Ask your fishmonger to de-scale and pin bone the full side of lake trout/salmon, or buy one ready filleted.
We pair this with a super-light courgette pappardelle folded through with our BB Tomato Fondue to produce a tasty, nutritious dish that is lovely, light and low in calories but full of flavour.
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Ingredients
700-900g/25-32oz side of salmon or sea trout
2tsp olive oil
Several basil leaves
0.5tsp sea sea salt
0.5tsp black pepper
Splash of white wine
Squeeze of lemon juice
4 courgettes
100g/4oz BB Tomato Fondue (or passata)
Nutrition Per Serving
Calories
272
Fats
7G
Carbs
11G
Protein
33G
Method
Pre-heat the oven to 200C/390F (fan) or 220C/430F (convection)
Take a sheet of greaseproof parchment paper approximately 40x60cm with enough width and length to fold over the entire side of fish
Take a slightly larger piece of aluminium foil and place the paper on top of the foil with the foil shiny side up
Place the fish flesh-side up to one side, then gather the sides of the paper up, while retaining the paper and foil integrity to create a shallow bath around the fish (see video)
Season with salt and pepper, drizzle with the olive oil, squeeze the lemon juice and then lay over the herb leaves and stalks
Fold the other half of the foil and paper over, then nip the edge fold to create a sealed, flat looking, envelope, as per the video
Place on a baking sheet, then into the oven for 12-15 minutes. If you have a temperature probe, ensure the fish is over 75C/170F before removing
In the meantime, wash and speed peel the courgette (around 1.5 per person) into strips
Heat some olive oil in a deep-based pan and flash fry the courgette until tender (around two minutes)
Fold through the Tomato Fondue Brilliant Base
Serve the courgette as a base and use a fish slice to separate the fish into individual portions and place on top
Drizzle with a little olive oil or some wild garlic pesto
