Mango red onion trout - January
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with warm zucchini and minted mango and walnut dressing - serves 2
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The secret to few bones in your fish is not over-cooking and good filleting:
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Ingredients
One whole Gunagulla aquaponic fresh trout One mango, diced One small red onion, finely chopped extra virgin olive oil (we use Belwood Grove) scrunch of black pepper |
Sliced zucchini salad
One medium to zucchini sliced diagonally Good drizzle of extra virgin olive oil Large sprig of mint finely chopped Handful of walnuts, roughly chopped Drizzle of balsamic vinegar |
How to cook trout
In a small pan saute red onion in a dash of olive oil till almost clear
Add mango and cracked pepper and stir until combined and warmed
Spoon half the mix into trout cavity along full length
Set aside second half for zucchini salad.
Lay a sheet of baking paper over your BBQ hot plate and set to a low setting
or, if you have a pan big enough to lay the fish flat, set on the stove on a medium heat
or, bake in oven on low-medium heat
Once hot, smear fish with olive oil and lay it down with a sizzle
Cover with BBQ lid or wok lid
Allow to cook for approximately five to eight minutes depending on size (500g to 900g) (times may also vary depending on your appliance)
Turn over once nicely browned and repeat.
In a small pan saute red onion in a dash of olive oil till almost clear
Add mango and cracked pepper and stir until combined and warmed
Spoon half the mix into trout cavity along full length
Set aside second half for zucchini salad.
Lay a sheet of baking paper over your BBQ hot plate and set to a low setting
or, if you have a pan big enough to lay the fish flat, set on the stove on a medium heat
or, bake in oven on low-medium heat
Once hot, smear fish with olive oil and lay it down with a sizzle
Cover with BBQ lid or wok lid
Allow to cook for approximately five to eight minutes depending on size (500g to 900g) (times may also vary depending on your appliance)
Turn over once nicely browned and repeat.
Meanwhile:
Steam zucchini until lightly softened
Splay slices along one side of plate
Add extra olive oil, walnuts and mint to mango dressing and mix well
Top zucchini with dressing.
Serving
Fillet cooked fish (see above) and lay half on each plate beside zucchini
Arrange mango red onion stuffing along the centreline of each fillet
Top zucchini with a very light drizzle of balsamic vinegar.
Serve to your favourite pet(s) with a flourish.
Steam zucchini until lightly softened
Splay slices along one side of plate
Add extra olive oil, walnuts and mint to mango dressing and mix well
Top zucchini with dressing.
Serving
Fillet cooked fish (see above) and lay half on each plate beside zucchini
Arrange mango red onion stuffing along the centreline of each fillet
Top zucchini with a very light drizzle of balsamic vinegar.
Serve to your favourite pet(s) with a flourish.