Pan fried Trout for Three

Serves: 3 people
Preparation: 10 mins
Cooking time: 25 mins
2 Trout fillets
1 tin of chopped tomatoes
Half a courgette
1 Onion
1 1/2 cups of Rice 
2 Carrots
2 Garlic cloves
1/2 cup Parmesan cheese
1/2 Lemon
1 vegetable stock pot


Start preparing the ingredients by peeling and chopping the carrots, onions and garlic and chop half a courgette into small pieces. Heat a tablespoon of oil in a saucepan over a medium heat and cook the onion, carrots, garlic and courgette with some seasoning.

Add the rice, tinned tomatoes and stock to the vegetables and cook for 15 minutes then add the Parmesan. Meanwhile cut the trout fillets up into portions and lightly season them.


Next heat a tablespoon of olive oil in a frying pan on a medium to high heat and place in 2-3 portions of trout, skin side down. Cook the portions for 3 minutes then turn them over and cook on the other side. 

Boil the asparagus in a saucepan for 4 minutes then fry them off in butter while the fish is cooking. Serve the rice and top with trout and asparagus and enjoy!