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.
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.
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.
B12, iron * folate, selenium