Rainbow Trout with courgette ribbons

 

Rainbow Trout with courgette ribbons

This recipe is light, healthy and full of flavour. The use of herbs gives any food  another dimension to taste and flavour. Don’t forget herbs are beneficial to your health. Who says healthy food has to be bland?

This recipe serves  only one person but you are welcome to adjust the recipe to cater for more people.

Wash one medium size rainbow trout to get rid of excess blood. Season the fish with the following ingredients

2 inches of ginger. Wash thoroughly but please leave the skin on.

3 cloves of fresh garlic

1 small onion. cut into big chunks

Pinch of salt and black pepper

A tiny bit of chilli flakes. This is optional

Now put the ginger, garlic and onions into a blender and blend until completely smooth.   Rub the mixture onto the fish making sure the fish is well seasoned. sprinkle a tiny bit of chilli flakes onto the fish. Add salt and black pepper.

Set aside for a few minutes

Other Ingredients for our Rainbow trout and courgettes are:

1 medium size courgettes. Using a peeler, peel into thin ribbons.

1 cup of shredded cabbage

2 tsp of Mixed herbs

2-3 tbsp cold pressed coconut oil.

1 cherry tomato for garnish

Method:

Put the nicely spiced rainbow trout into a casserole dish and put in the oven for 10-15 minutes at 180 degrees.

 

In the meantime, add the coconut oil in a hot a pan. Add the thinly sliced onions and the cabbage into the pan at the same time. Reduce the heat immediately to medium. Preserve the juices from the vegetable by covering the pan with a tight lid. The aim is to make use of the juices from the vegetables. When it is cooked for a few minutes, add the mixed herbs, dried garlic, a pinch of chilli flakes and cover for further 2 to 3 minutes. Keep stirring to prevent burning. Reduce the heat to very low.

Add the courgettes ribbons to the rest of the mixture in the pan. Cover tightly and allow cooking for 1 minute. Since the courgette is thinly peeled, it doesn’t need a lot of cooking.

Now bring everything together and serve.

Rainbow Trout with Courgette ribbons

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Ingredients

  • 1 medium size rainbow trout
  • 2 inches of ginger. Wash thoroughly but please leave the skin on.
  • 3 cloves of fresh garlic
  • 1 small onion. Cut into big chunks
  • Pinch of salt and black pepper
  • A tiny bit of chilli flakes. This is optional
  • 1 medium size courgette. Using a peeler, peel into thin ribbons.
  • 1 cup of shredded cabbage
  • 2 tsp. of mixed herbs
  • 2-3 tbsp. cold pressed coconut oil.
  • 1 cherry tomato for garnish

Instructions

  • Put the nicely spiced rainbow trout into a casserole dish and put in the oven for 10-15 minutes at 180 degrees.
  • In the meantime, add the coconut oil in a hot a pan. Add the thinly sliced onions and the cabbage into the pan at the same time. Reduce the heat immediately to medium. Preserve the juices from the vegetable by covering the pan with a tight lid. The aim is to make use of the juices from the vegetables. When it is cooked for a few minutes, add the mixed herbs, dried garlic, a pinch of chilli flakes and cover for further 2 to 3 minutes. Keep stirring to prevent burning. Reduce the heat to very low.
  • Add the courgettes ribbons to the rest of the mixture in the pan. Cover tightly and allow cooking for 1 minute. Since the courgette is thinly peeled, it doesn't need a lot of cooking.
  • Now bring everything together and serve.
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https://healthyeatingmadeeasy.co.uk/rainbow-trout-courgette-ribbons

 

 

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