Pan-fried trout with a cucumber, apple and dill salad

I do like to include fish in my menu plans. I also like cucumber, avocado, apple and dill, so when I saw the words 'fresh food designed for real life' I thought yes, I like the sound of that! Madeleine Shaw uses these words and she also likes to show how healthy food can be delicious, nutritious, and affordable but simple to make. 

Take this recipe for example, the sweetness of the apple really goes well with this strong-flavoured fish, but if you can’t find trout fillets you could use salmon instead. The capers just add an extra burst of flavour ...

Ingredients:
Serves Two
1 cucumber, peeled, halved and cut into ½cm semi-circles
Salt, to taste
1 tbsp Dijon mustard
1 tbsp fresh dill, chopped (or 1 tsp dried)
1 tbsp apple cider vinegar
2 tbsp olive oil
1 large avocado, peeled and stoned
1 apple, peeled and cored
1 shallot, finely minced
1 tbsp coconut oil or butter
2 tbsp capers
2 trout fillets

Method:

1. Place the cucumber slices in a colander, sprinkle with salt and let them sit for 10-15 minutes to draw out the excess water while you prepare the rest of the dish.
2. Make the dressing by mixing the mustard, dill, vinegar and olive oil together with a pinch of salt. Thinly slice the avocado and apple and throw into the dressing with the shallot, stirring well to combine.
3. Heat the oil or butter in a frying pan on a medium heat. Throw in the capers and stir for 30 seconds, then move them to the edges of the pan and throw in the trout, skin side down. Sprinkle over a little salt and cook for 5 minutes until the skin is crisp, then flip the fish over and cook for another few minutes or so until almost cooked through. The cooking time will depend on the thickness of the fillet, but look for golden skin, a bronzed top and flesh that is opaque all the way through.
4. Rinse the cucumber. Drain and pat dry with some kitchen paper, then mix in with the salad. Divide the salad among two plates and serve with the fish and a sprinkle of capers.

Each serving provides:
10.2g carbohydrate 2.8g fibre 29.0g protein

Original recipe idea is here

Dill ...

Fresh Dill:
Dill is an important culinary herb that is used for its seeds and leaves It originally grew wild in Southern Europe thru Western Asia.

It was extensively used by the ancient Greeks and Romans. Remnants of the herb were found in Swiss Neolithic settlements dating back to 400BC. By medieval times its use spread to central Europe. Dill is a popular culinary herb used in Greece, Scandinavia, Germany, Central Europe, Russia, the Balkans and Romania. References to the fresh herb can be found in the writings of Roman naturalists, English clergy and German literary works in the 11th century.

All parts of the herb can be used for culinary purposes. Dill is not a common herb in Mediterranean cooking. It is known as a spice used in pickled cucumbers. In the United States they are known as dill pickles. The herb is key for the production of dill vinegar (a key cooking ingredient in some recipes). You will find it used/employed in many sour dishes, especially sauerkraut. You will find dill used in lemon sauces for fish, yogurt, sour cream, salad dressings, spinach dishes, chicken and lamb casseroles. Because of its delicate nature most chefs add the fresh herb to their hot recipes just prior to removing from the heat source.

I think this is a lovely recipe and the use of dill just compliments it. Indeed some may say it's great food, and they wouldn't be wrong. I wonder would you also serve this dish with a glass of chilled white wine, or perhaps a S.Pellegrino?

Bon Appetit

All the best Jan