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Pan fried trout with garlic, chilli and lime by Nikki Legon

Pan fried trout with garlic, chilli and lime by Nikki Legon

Including trout in your diet is an economical way to enjoy heart-healthy meals. Cheaper than popular protein sources such as salmon or red meat, trout is rich in omega 3 fatty acids, lean protein and minerals...


SERVES 6 shutterstock 2733617


6 whole trout gutted and cleaned.

18 lemon slices

3 garlic cloves, crushed

2 tsp chilli powder

Salt and freshly ground pepper

FryLight spray oil or sunflower oil Juice and zest of 1 1/2 limes

Rocket leaves


1. Slash the skin of the trout three times, and place a slice of lemon into each slash.

2. Squeeze the limes and add the zest to the crushed garlic. Add the chilli powder and then blend. Brush over the trout.

3. Heat a large frying pan, spray each fish with spray oil or brush with sunflower oil, and over a medium heat cook until just browned, about 4
minutes each side.

4. Place on rocket leaves, pour the remaining chilli dressing over the fish and serve accompanied by spinach fusilli.