The farmed fish industry in the UK has vastly improved over the last 10 years and although it’s been controversial in the past, the reality is that it has to be a part of the future if we’re going to take the pressure off the wild fish in our seas. When you’re buying farmed trout, look for a nice firm-fleshed fish so you know it’s had an active life.


  • 400g new potatoes, large ones halved

  • sea salt and freshly ground black pepper

  • 4 x 100g rainbow trout fillets, skin on scaled and pin-boned

  • olive oil

  • a few sprigs fresh thyme

  • 2 heaped tablespoons natural yoghurt

  • 1 lemon

  • 1 heaped teaspoon creamed horseradish, or to taste

  • 4 jarred beetroots, quartered

  • balsamic vinegar

  • a knob of butter

  • 2 handfuls of watercress, washed and spun dry

  • extra virgin olive oil


  • 1.

    Add the potatoes to a pan of salted boiling water and cook for about 15 minutes, or until tender. Put a large frying pan on a medium heat. Season the trout on both sides with a pinch of salt and pepper. Add a good lug of olive oil to the pan and scatter in the thyme tips, followed by the trout, skin-side down (you may have to do this in 2 batches). Press down on the fish with a fish slice to help the skin crisp up. Cook for 4 minutes, jiggling the pan every now and then, and turning for the last 20 seconds or so to finish it off – you want to cook it about 90% of the way through on the skin side.

  • 2.

    Meanwhile, in a small bowl mix the yoghurt with the juice of ½ a lemon, the horseradish and a small pinch of salt. Have a taste to check it’s hot enough – it needs a good kick. Dress the beets with a good splash of balsamic and a small pinch of salt.

  • 3.

    Drain the potatoes then toss them with a pinch of salt and pepper and the butter. Squash half onto each plate. Squeeze the juice of half a lemon into the hot pan of fish, then transfer 2 fillets to each plate. Top each portion with a good dollop of horseradish yoghurt, a spoonful of dressed beets and a little watercress, then drizzle lightly with extra virgin olive oil and serve.

Nutritional information

Nutritional analysis per serving (8 servings)

  • Energy 197kj
  • Fat Total 10g
  • Saturated Fat 3g
  • Protein 12g
  • Carbohydrate 14g
  • Sugar 3g
  • Sodium 384mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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Serves 2

You can substitute rainbow trout for salmon

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