This inventive recipe, using breadsticks to crumb the trout, and broad beans on the side, is low in calories and saturated fat and high in fibre. A lovely, light supper.
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Ingredients
- 50g pitted green olives
- 60g grissini breadsticks
- Small handful fresh coriander
- 1 heaped tbsp plain flour
- 1 large free-range egg
- 4 x 125g skinless trout fillets
- 400g frozen broad beans
- Zest of ½ lemon, plus 1½ tbsp lemon juice
- 1 tbsp roughly chopped fresh mint
- 2 tbsp fat-free natural yogurt
- Boiled new potatoes, sliced, to serve
- Lemon wedges, to serve
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Method
- Preheat the oven to 200°C/fan180°C/ gas 6. In a processor, whizz the olives, breadsticks and coriander to crumbs. Season and spread out onto a plate.
- Spread the flour out on another plate and crack the egg into a shallow bowl and beat lightly. Turn each trout fillet in the flour, shake off the excess, then coat in the egg and finally the crumb mixture. Put on a non-stick baking tray and bake for 12 minutes, until cooked.
- Meanwhile, cook the beans in a pan of boiling salted water for 3-4 minutes, until tender. Drain, slip out of their skins, then mix with the lemon zest and juice, mint and yogurt.
- Divide the potatoes between plates, top with the trout and beans. Serve with lemon wedges.
Nutrition
- 397kcals Calories
- 11.2g (1.9g saturated) Fat
- 37.3g Protein
- 39.1g (3.8g sugars) Carbs
- 0.9g Salt
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