Rainbow Trout with Grapefruit & Lentil Salad
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Prep: 20 mins
Cook: 10 mins
This warm salad of crispy skinned trout, zingy grapefruit and green lentils is popping with coriander seeds and a honey and mustard dressing.
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398 kcal
(per portion)
Ingredients you'll need
Recipe Ingredients Image
  • 1 tsp coriander seeds
  • 1 grapefruit
  • 1 tbsp honey
  • 1 tbsp Dijon mustard
  • 1 red onion
  • A 400g tin of green lentils
  • 2 rainbow trout fillets
  • A 50g punnet of watercress
From your kitchen
  • Sea salt and freshly ground pepper
  • 4 tsp olive oil
You'll need
  • Frying pan with a lid
  • Pestle and mortar (optional)
  • A couple of bowls
  • Sieve
Step by step this way
  • 1.

    Warm a frying pan over a medium heat. When hot, tip in 1 tsp coriander seeds and dry fry for 2-3 mins till popping and fragrant smelling. Transfer to a pestle and mortar and lightly crush. No pestle and mortar? Tip the seeds into a bowl and crush with the end of a rolling pin.

  • 2.

    Cut the ends from the grapefruit so it stands upright. Carve the skin away, removing as much pith as possible. Cut the grapefruit into segments over a bowl to catch any juice. Put the segments in a separate large bowl.

  • 3.

    Pour 1 tbsp each of honey and mustard into the grapefruit juice bowl. Whisk together with some seasoning and the toasted coriander seeds.

  • 4.

    Peel and finely chop the onion. Heat the frying pan you used for toasting the coriander seeds. When warm, add 2 tsp oil. Add the onion. Season and cook for 3-4 mins till just soft.

  • 5.

    Drain and rinse the lentils. Add them to the onion pan. Stir for 2 mins till warmed through. Transfer to the bowl with the grapefruit segments and cover.

  • 6.

    Wipe the pan clean if you need to. Rub 1 tsp oil onto each trout fillet. Season. Heat the pan again and place the trout fillets in, skin-side down. Cook for 3 mins till the skin is crispy and the fish nearly cooked through. Cover and cook for a further 1 min to finish cooking the fish. It should flake easily when pierced with a fork.

  • 7.

    Pour the honey and mustard dressing over the lentils. Toss together with a handful of the watercress.

  • 8.

    Pile the lentil and grapefruit salad onto 2 plates. Top with the pan fried trout and scatter over the remaining watercress.