Trout with green beans and pesto

    Trout with green beans and pesto

    4saves
    25min


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    About this recipe: This casserole is simple but stylish, relying on an unusual but complementary blend of ingredients rather than complicated techniques for a superb result. Serve with fluffy mashed potatoes or boiled new potatoes.

    Ingredients
    Serves: 4 

    • 8 trout fillets, about 100 g (3½ oz) each
    • 4 sprigs of fresh dill
    • 250 g (8½ oz) green beans, halved
    • 2 tbsp capers
    • 200 ml (7 fl oz) dry white wine
    • 300 ml (10 fl oz) hot fish stock, preferably home-made
    • 4 tsp plain flour
    • 2 tsp pesto
    • salt and pepper
    • sprigs of fresh dill to garnish

    Method
    Prep:10min  ›  Cook:15min  ›  Ready in:25min 

    1. Check the trout fillets for bones by running your fingers over the flesh. (Tweezers are useful for removing any stray bones, if necessary.) Lay the fillets skin side down and season them. Pull the fronds off the dill sprigs and sprinkle them over the fish. Roll up the fillets from tail to head end, with the skin on the outside, and set aside.
    2. Put the beans in a large, fairly shallow pan – a frying pan or sauté pan with a lid is ideal, but a flameproof casserole can also be used. Arrange the fish rolls, joins down, on top of the beans. Sprinkle on the capers and pour in the wine and fish stock. Bring the liquid almost to the boil, then reduce the heat and cover the pan. Simmer for 12–15 minutes or until the fish and beans are just tender.
    3. Mix the flour and pesto to a smooth paste. Use a draining spoon to transfer the fish rolls and beans to warm plates. Bring the cooking liquid to the boil. Whisk in half the pesto and flour paste until thoroughly combined with the sauce, then whisk in the remaining paste. Continue boiling, still whisking, for 2–3 minutes or until the sauce is lightly thickened.
    4. Taste the sauce and adjust the seasoning if necessary, then spoon it over the fish and beans. Garnish with sprigs of dill and serve.

    Some more ideas

    The casserole can be cooked in the oven at 200ºC (400ºF, gas mark 6) for about 20 minutes. Use an ovenproof dish or casserole instead of the pan suggested in step 2. * Fennel tastes good with the beans. Halve and thinly slice 1 bulb, then place it in the casserole before adding the beans. Caperberries can be used instead of the capers – they are larger and look rather like small green olives. They have a strong peppery flavour, which is delicious with fennel and fish. * Vary the herbs according to taste and whatever is plentiful. Try parsley, chervil, chives or tarragon, or a mixture of these. * Beurre manié, made with 4 tsp plain flour and 20 g (¾ oz) butter, can be used instead of the flour and pesto paste to thicken the sauce. Whisk in extra chopped fresh herbs for flavour before serving. * For trout with leeks and thyme, flavour the fish rolls with fresh thyme leaves instead of dill. Heat the wine and stock in the casserole, then add 250 g (8½ oz) chopped leeks and 100 g (3½ oz) chopped celery. Place the trout on top, cover and simmer for 12–15 minutes. Remove the fish and vegetables. Thicken the sauce with beurre manié (see left) and add 2 skinned and chopped tomatoes, then pour the sauce over the fish.

    Plus points

    Trout is an oily fish, rich in omega-3 fatty acids, shown to help reduce the risk of heart attacks and stroke. They do so by thinning the blood, making it less likely to clot; lowering blood pressure and cholesterol levels; and encouraging the muscles lining the artery walls to relax, so improving blood flow to the heart. Omega-3 fatty acids also have an anti-inflammatory effect, which can help to relieve rheumatoid arthritis and the skin condition psoriasis. Other studies suggest that omega-3 fats may help to protect skin against damage from ultra-violet radiation and protect against skin cancer.

    Each serving provides

    B12, iron * folate, selenium

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