- 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
- Sea salt and freshly ground pepper
- 4 tsp olive oil
- Frying pan with a lid
- Pestle and mortar (optional)
- A couple of bowls
- Sieve
- 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.