When visiting the Helm winery, one of the first commercial wineries in the Canberra district, my old friend Ken Helm took me fly fishing for rainbow trout using a bogong moth fly.


  • 2 small zucchini, sliced lengthways into 1 cm ribbons

  • 1 bunch asparagus, woody ends removed

  • 2 x 200 g rainbow trout fillets, skin on

  • 1 tablespoon plain (all-purpose) flour

  • Salt and freshly ground black pepper to taste

  • 1 tablespoon extra-virgin olive oil

  • 20 g butter

  • Preserved lemon and herb dressing

  • 2 tablespoons tarragon leaves, shredded

  • 60 ml (1/4 cup) extra-virgin olive oil

  • Juice of 1/2 lemon

  • 1/4 preserved lemon, flesh discarded and zest finely chopped

  • Salt and freshly ground black pepper to taste


  • 1.

    For the preserved lemon and herb dressing, combine all the ingredients in a small bowl and whisk well to combine. Season to taste with salt and pepper.

  • 2.

    Heat a cast-iron grill over medium heat. Cook the zucchini and asparagus (in batches if necessary), brushing frequently with the preserved lemon and herb dressing until charred and tender. Reserve the remaining dressing.

  • 3.

    Meanwhile, coat the trout, skin side only, with flour seasoned with salt and pepper. Heat the oil and butter in a large frying pan with a lid over medium heat, add the trout, floured skin side down, and cook for a couple of minutes or until beginning to brown. Cover with the lid and cook for another couple of minutes, or until the fish is opaque and cooked through.

  • 4.

    Serve the trout on a bed of vegetables, drizzled with the reserved dressing.

  • Lyndey’s note:

  • 1.

    Sprinkling the skin side of the trout with flour prior to cooking is a great way to ensure crisp skin. Covering with a lid avoids having to turn the fish, as it steams through.

  • Wine pairing:

  • 1.

    The flavours here are light and delicate and the citrus flavours in the dressing match superbly with the lemony notes in a riesling.

Nutritional information

Nutritional analysis per serving (2 servings)

  • Energy 731kj
  • Fat Total 55g
  • Saturated Fat 13g
  • Protein 45g
  • Carbohydrate 16g
  • Sugar 5g
  • Sodium 1176mg

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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