This fish dish is quick and easy to prepare. It has great omega 3 essential fatty acids and the addition of nuts boosts the healthy fats and protein content. You can use any fish with this recipe. I have used Rainbow Trout and asked my fish monger to fillet it for me. Surprisingly it wasn’t expensive. It has a delicate flavour and tender flesh, so well worth trying if you haven’t cooked with it before.

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Ingredients

2 fillets of rainbow trout (or other choice of white fish)
Large handful of fresh green beans, topped and tailed
1.5 cups of broccoli florets
1.5 cups of zucchini, sliced
¼ cup onions, thinly sliced
2/3 cup vegetable stock
1 tablespoon fresh chopped parsley
2 cloves of garlic, crushed
1/4 cup of slivered almonds, lightly toasted
Chopped marjoram
Chopped flat leaf parsley
Olive oil
Sea salt and freshly ground black pepper

Vinaigrette dressing

1 teaspoon Dijon mustard
1 clove garlic, crushed
4 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
1 tablespoon chopped capers
1 tablespoon fresh chopped parsley
4 tablespoons hot water

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Method

Remove fish fillets from the fridge and allow to come to room temperature

Preheat the oven to 180 degrees

In a non-stick frying pan, lightly toast slivered almonds until golden, set aside

In another frying pan heat olive oil over medium heat and sauté onions and garlic until soft and golden.

Coat shallow casserole dish with olive oil. Place onion mixture in the base of the dish, then lay the fish on top.

Pour over vegetable stock then sprinkle with parsley, marjoram and sea salt.

Bake in the oven until cooked (up to 25 minutes), baste a few times.

Steam green vegetables till tender and strain

Vinaigrette: Put all ingredients together in closed jar, shake vigorously until well combined. Pour over vegetables and toss thoroughly

Top the fish with toasted almonds and serve with a generous side of greens

Bon Appetit!