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Crusted trout with minted lemon broad beans

Crusted trout with minted lemon broad beans

Name: Crusted trout with minted lemon broad beans
Prep time: 20 min
Cook time: 12 min
Total time: 32 min
Yield: Serves 4
Cuisine: British recipes
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

Easy
August 2008

Easy
August 2008

Serves 4
Hands on time 20 mins, plus 12 mins baking time

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.

Nutrition: per serving

Calories: 397kcals
Fat: 11.2g (1.9g saturated)
Protein: 37.3g
Carbohydrates: 39.1g (3.8g sugars)
Salt: 0.9g

Nutrition: per serving

Calories: 397kcals
Fat: 11.2g (1.9g saturated)
Protein: 37.3g
Carbohydrates: 39.1g (3.8g sugars)
Salt: 0.9g

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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

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

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.

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.

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