Trout in white wine sauce


  • 1.5 lb trout
  • 2 tbs olive oil more, if needed
  • 1 tbs Italian seasoning (dried thyme, oregano, parsley, combined together)
  • 1/4 tsp salt to taste
  • 4 garlic cloves diced
  • 3 tbs lemon juice freshly squeezed
  • 2 tbs white wine
  • 2 tbs butter softened
  • 2 tbs parsley chopped


  1. Season the top of fish fillets with Italian herb seasoning and salt (generously). 
  2. In a large pan (large enough to fit 2 fish fillets), heat 2 tablespoons of olive oil on medium heat until heated but not smoking.  To the hot pan, add fish fillets skin side up. Cook for about 3-5 minutes on medium heat until lightly brown.
  3. Flip the fillets over to the other side. Cook for another 2-4 minutes on medium heat (to prevent oil from burning). 
  4. Remove the pan from heat, close with the lid, and let the fish sit for 5-10 minutes, covered, in the skillet, until flaky and cooked through completely.
  5. After the fish is cooked through, using spatula, carefully remove fillets to the plate, separating the fish from the skin. Carefully remove or scrape the fish skin off the bottom of the pan, making sure to leave all the cooking oils in the pan.
  6. Add diced garlic, lemon juice and white wine to the same pan with oil. Cook on medium-low heat for about 1 minute, until garlic softens. Remove from heat. Add 1 tablespoon of chopped parsley, and 2 tablespoons of butter, off heat, to the sauce, stirring, until the butter melts and forms a creamy mixture.
  7. Add fish to the pan, spoon sauce over the fish, top the fish and sauce with the remaining 1 tablespoon of parsley, and serve.

Jamie Oliver’s Rainbow Trout with Horseradish Yogurt and Balsamic Beetroot


  • 400 g new potatoes , large ones halved
  • sea salt
  • freshly ground black pepper
  • 4 x 100 g rainbow trout fillets , from sustainable sources, ask your fishmonger, skin on and pin-boned
  • olive oil
  • a few sprigs fresh thyme
  • 2 heaped tablespoons fat-free natural yoghurt
  • 1 lemon
  • 1 heaped teaspoon creamed horseradish , or to taste
  • 4 jarred beetroots , quartered
  • balsamic vinegar
  • 2 handfuls watercress , washed and spun dry
  • extra virgin olive oil


  1. Add the potatoes to a pan of salted boiling water and cook for about 15 minutes, or until tender. Put a large frying pan on a medium heat. Season the trout on both sides with a pinch of salt and pepper. Add a good lug of olive oil to the pan and scatter in the thyme tips, followed by the trout, skin-side down (you may have to do this in 2 batches). Press down on the fish with a fish slice to help the skin crisp up. Cook for 4 minutes, jiggling the pan every now and then, and turning for the last 20 seconds or so to finish it off – you want to cook it about 90% of the way through on the skin side.
  2. Meanwhile, in a small bowl mix the yoghurt with the juice of ½ a lemon, the horseradish and a small pinch of salt. Have a taste to check it’s hot enough – it needs a good kick. Dress the beets with a good splash of balsamic and a small pinch of salt.
  3. Drain the potatoes then toss them with a pinch of salt and pepper and a drizzle of oil. Squash half onto each plate. Squeeze the juice of half a lemon into the hot pan of fish, then transfer 2 fillets to each plate. Top each portion with a good dollop of horseradish yoghurt, a spoonful of dressed beets and a little watercress, then drizzle lightly with extra virgin olive oil and serve.