A light, elegant, and refreshing dish โ ideal for a healthy and refined dinner. This recipe combines crispy pan-fried trout with a crunchy seasonal salad and a fragrant herb dressing, offering a well-balanced and satisfying flavor.
๐ง Ingredients
For the trout:
4 trout fillets (approx. 150 g each)
10 g all-purpose flour
20 ml rapeseed oil
1 bunch of fresh herbs (thyme, rosemary, dill)
Juice of one lemon
Salt and pepper to taste
For the salad:
100 g red leaf lettuce
100 g young spinach stems
6 cherry tomatoes
1 cucumber
For the dressing:
5 tablespoons white wine vinegar
75 ml water
1 bunch of fresh herbs (thyme, chives)
1 tablespoon honey
2 teaspoons rapeseed oil
Salt and pepper to taste
For serving:
4 pieces of wholegrain bakery products (baguettes or fresh rolls)
๐ฉโ๐ณ Preparation
Prepare the salad: Wash the lettuce, young spinach, tomatoes, and cucumber thoroughly. Cut the cherry tomatoes and cucumber into bite-sized pieces. Remove the tough tomato cores.
Make the dressing: In a bowl, mix the white wine vinegar with water, honey, finely chopped fresh herbs, salt, pepper, and rapeseed oil. Pour the dressing over the salad and toss gently.
Cook the trout: Season the trout fillets with salt and pepper, then lightly coat them with flour. Fry the fillets in a pan with rapeseed oil, skin-side down, until golden and crispy.
Add aroma: Once cooked, sprinkle the fillets with finely chopped fresh herbs, grated lemon zest, and lemon juice for extra freshness and flavor.
Assemble the dish: Place the prepared salad on a plate and top with the trout fillet pieces. Serve with fresh wholegrain bakery products for a complete, nutritious meal.
๐ฟ Seasonal Tip:
In spring, you can replace the traditional salad leaves with local wild herbs such as: โ dandelion greens, โ nettles, โ sorrel โ for a more intense, rustic, and vitamin-rich taste.
Nutritional Insight Fish provides high-quality protein, while whole grain bread contributes a healthy dose of complex carbohydrates. Rapeseed oil is an excellent source of polyunsaturated fats, and trout in particular is rich in Omega-3 fatty acids.
Raw vegetables bring a crisp texture and naturally enhance the feeling of satiety, making this dish both nourishing and satisfying.
