Main course - Austria
Number of people 4
Preparation 30"
For the trout:
- 4 x 150 g trout fillets
- 10 g flour
- 20 ml rapeseed oil
- Bunch of fresh herbs (thyme, rosemary, dill)
- Lemon juice
- Salt andpepper
For the salad:
- 100 g red leaf lettuce
- 100 g baby spinach leaves
- 3 tomatoes
- 1 cucumber
For the dressing:
- 5 tablespoons white wine vinegar
- 75 ml water
- Bunch of fresh herbs (thyme, chives)
- 1 tablespoon honey
- 2 teaspoons rapeseed oil
- Salt andpepper
4 wholegrain rolls
- Wash the lettuce, baby spinach leaves, tomatoes and cucumber. Cut the tomatoes and cucumber into pieces. Remove the stem of the tomato.
- Prepare the dressing: mix the vinegar with the water, honey, chopped fresh herbs, salt, pepper and oil. Toss the salad with the dressing.
- Season the 4 trout fillets. Flour the skin side and pan fry them skin side down. As soon as they are cooked, sprinkle with the chopped fresh herbs and a dash of lemon juice.
- Serve the mixed salad on a plate and arrange the pieces of trout on top. Accompany with fresh wholemeal bread.
In the spring, the lettuce leaves can be replaced with local wild herbs such as dandelions, nettles or sorrel.
Did you know?
Trout is a freshwater fish offering an excellent source of omega-3 fatty acids, high-quality proteins and vitamins B and D. Trout is a fatty fish, but low in cholesterol. It only started being bred for nutritional purposes fairly late in Europe, towards the end of the 19th Century. Trout, notably smoked, is now commonly served on New Year's Eve.
Nutritional advice
by Sylvie DEJARDINNutri-Challenge
Fish is packed with healthy proteins, while wholemeal bread is rich in carbohydrates. Rapeseed oil is an excellent source of polyunsaturated fat and trout is rich in omega-3 oils.
The raw vegetables add a pleasant, crisp texture to the dish and promote satiety.
