Panfried sea trout with Umbrian lentils, purple sprouting broccoli and and roast cherry tomatoes.

# 936

When the sea trout is in season, this is the sort of thing i would cook at home.

It is to my mind a delicious plate of food and super healthy at the same time. Lentils and fish are a beautiful combination. With the addition of sweet tomatoes, the purple sprouting broccoli and a little tangy hit of the lemon and chili, it boots you body and mind with utter goodness.

All you need to do now is to catch a sea trout.

The lentils

Cook the lentil for 10-12 minutes, with the garlic and sage. They have to be cooked, but they still need to have a a little bite to them.
Pour the water from the lentils and dress them with olive oil, vinegar, lemon juice, salt and pepper.
Check the seasoning and ad more lemon juice, salt and pepper, if needed.

200g Umbrian lentils ( if you can’t get hold of them, use puy lentils)
1 garlic clove
a sprig of sage
1 tbsp white wine vinegar
3 spsk good olive oil
juice of 1/2 a lemon
salt & pepper

The broccoli

Trim the broccoli. Boil the broccoli in salted water for 3 minuttes. Drain and set aside.

Heat 2 tbsp olive oil in a frying pan. Ad the garlic, chili and anchovy (if you are using) and let it fry gently over low heat till the garlic just starts to turn golden. Ad the broccoli. Season with salt, pepper and a little squeeze lemon. Toss the broccoli in the flavoursome oil, so all the stems gets a nice coating. Check the seasoning and serve.

200g purple sprouting broccoli
1 garlic clove
1/2 red chili, seeds removed and finely sliced
2 anchovy fillettes, optional
olive oil
1/2 lemon
salt and pepper

The tomatoes

Place the tomatoes in a roasting tin
Season with salt and pepper. Ad the garlic, thyme and a drizzle of olive oil.

Bake for 20 minutes.

200g ripe cherry tomatoes on the vine.
a sprig of thyme
2 garlic cloves, crushed with their skin on.
olive oil
salt and pepper

Chili-parsley salsa

This salsa is delicious with everything, meat, vegestables and fish. It's super easy to make and will elevate you meal effortless, to an other level.

Just ad all the ingredients to a bowl. Give it a stir an check the seasoning

1 chili, seeds removed and finely diced
1 handful flatleaf parsley, finely chopped
100 ml good olive oil
pinch of salt

The fish

Portion the fish and score the skin, as shown on the picture.

Heat a frying pan. Season the fish with salt and pepper. Ad a little oil to the pan and place the fish skinside down. Reduce the heat to medium.
When skin is golden and the fish has turned opaque 2/3 up, turn the fish over and give it one minute on the flesh side. Take the fish of the heat.

It’s of course a matter of taste, a fresh sea trout should be served “medium rare”.
It’s to my mind the most delicious. If you cook the fisk through, it will be quiet dry and boring.

To assemble the dish, place a spoonful of the lentils on the plate. Ad few sprigs of the broccoli and place the fish on top. Place a few tomatoes on top and drizzle with the chili parsley salsa.
Serve with a wedge of lemon and a cold glas of your favourite white wine. Buon appetito!

1 freshly caught sea trout
1 lemon

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