Wild caught trout, greens & beans

FREQUENCY:

2-3x per week

SERVES:

2

PREP/COOK TIME:

25 minutes

INGREDIENTS:

Mild olive oil

1 onion, finely chopped

260g bag spinach

2 x 140g trout fillets (ideally skin on)

1 red chilli

400g can cannellini beans, drained

Juice ½ lemon

1 tbsp extra virgin olive oil

2 garlic cloves

DIRECTIONS:

  1. Heat 1 tsp oil in a large frying pan. Add the onion and garlic and fry for 5 min until soft and golden.

  2. Slice up the chilli to the desired amount of heat for you then add the chilli and beans to the pan and turn down to a low heat.

  3. In a separate pan heat your olive oil and add your trout fillets skin side down. Cook for approximately 5mins or until you can see the trout has cooked most of the way through.

  4. As the trout is nearly done, add your spinach to your pan with the beans and veg - allow to wilt down.

  5. Flip the fillets over to cook skin side up and cook for a further two minutes.

  6. Serve your veggies on a plate as a bed for the trout then add your fish on top.

NUTRITIONAL EVALUATION:

Trout is a great source of protein, providing around 20g of them per 100g of fish - quantity comparable to meat. Differently from meat Kcal are much lower, as well fat content which is largely omega3 fatty acids - a form of fat which studies link to potentially improved cardiovascular health, inflammation and blood cholesterol levels

Olive oil is a healthy monounsaturated fat, rich in antioxidants. Olive oil can be supportive of cardiovascular health and can reduce inflammation thanks to a component called oleocanthal.

Trout is a source of omega3 fatty acids, a kind of polyunsaturated fats which display strong anti-inflammatory properties, are supportive of cardiovascular health and can help in regulating blood cholesterol levels.

Cannellini bean act both as a carb and protein source in this dish whilst providing plenty of dietary fibre.

Spinach is a source of iron, calcium and magnesium. Magnesium is essential for cellular energy production, muscle relaxation and nervous impulse transmission. Plant base iron, essential for red blood cell health, is better absorbed along with a source of vitamin C in this case lemon juice.

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SUSTAINABILITY CREDENTIALS: