What you need
- 2 trout fillets, skin on
- 1 tbsp extra virgin olive oil
- 2 large handfuls of mixed green leaves (watercress, rocket, lamb's lettuce)
- ½ cucumber, sliced
- 1 avocado, sliced
- A handful of peas or sliced green beans, lightly cooked
For the walnut gremolata
- A large handful of flat-leaf parsley, finely chopped
- 30 g walnuts, finely chopped
- Zest of 1 lemon, plus a squeeze of juice
- 1 small garlic clove, very finely chopped
- 2 tbsp extra virgin olive oil
Putting it together
- Make the gremolata: mix the parsley, walnuts, lemon zest, garlic and olive oil with a pinch of salt.
- Cook the trout: pat the fillets dry and season. Heat the oil in a frying pan over a medium-high heat and cook skin side down for 3–4 minutes, pressing gently, until the skin is crisp. Turn and cook for 1 minute more.
- Make the salad: toss the leaves, cucumber, avocado and peas with a squeeze of lemon and a little olive oil.
- Serve: place the trout on the salad and spoon over the gremolata.
Why it's good for you: Trout is an oily fish, rich in the long-chain omega-3 fats EPA and DHA, which the body uses to make its own inflammation-resolving compounds, as well as protein and vitamin B12. UK-farmed rainbow trout is also one of the more sustainable fish choices. Walnuts add plant omega-3, and parsley, lemon and leafy greens bring vitamin C and protective plant compounds.
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