Seared Trout With Leek Mash Recipe

Posted by

Rate It!

Add your photo!

Count

Calories

Minutes

Comments Print recipe

Ingredients:

Serving

900 g potatoes, peeled and roughly chopped
450 g leeks, washed and trimmed
4 tbsp reduced fat creme fraiche
2 tbsp low-fat butter
4 trout fillets
2 tbsp plain flour
1 tbsp olive oil
sea salt
black pepper
4 tbsp low-fat mayonnaise
1 tbsp capers, finely chopped
1 tbsp lemon juice
1 tbsp chopped dill
lemon wedge

Directions:

Boil the potatoes in lightly salted water for 20 minutes or until soft. Meanwhile, finely shred the leeks and steam for 10 minutes. Drain the potatoes and mash with the creme fraiche and reduced fat spread. Season well and stir in two thirds of the leeks. Cover and keep hot. Season and flour and dust the fish on both sides, patting off any excess. Drizzle a little oil in a non-stick frying pan and sear the fish for 3-5 minutes, turning once.
Meanwhile, in a bowl mix together the mayonnaise, capers, lemon juice and dill. Spoon the mash onto plates, with the reserved shredded leeks, and top with the fish. Serve with a little tartar sauce and garnish with a lemon wedge and a sprig of dill.
Cook's tip:.
Sear the fish skin side uppermost, then turn over and crisp up the skin. The fish will cook through more evenly if you sear it in this order.

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	561.41 Kcal (2351 kJ)
Calories from fat	177.58 Kcal
		% Daily Value*
Total Fat	19.73g	30%
Cholesterol	53.62mg	18%
Sodium	422.28mg	18%
Potassium	1322.54mg	28%
Total Carbs	71.87g	24%
Sugars	15.28g	61%
Dietary Fiber	10.04g	40%
Protein	26.91g	54%
Vitamin C	20.5mg	34%
Vitamin A	2.3mg	75%
Iron	6.6mg	37%
Calcium	196.7mg	20%

Amount Per 100 g
Calories	119.12 Kcal (499 kJ)
Calories from fat	37.68 Kcal
		% Daily Value*
Total Fat	4.19g	30%
Cholesterol	11.38mg	18%
Sodium	89.6mg	18%
Potassium	280.61mg	28%
Total Carbs	15.25g	24%
Sugars	3.24g	61%
Dietary Fiber	2.13g	40%
Protein	5.71g	54%
Vitamin C	4.3mg	34%
Vitamin A	0.5mg	75%
Iron	1.4mg	37%
Calcium	41.7mg	20%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Beef Stew

Beef stew meat, Baby carrots, Corn, Green beans, Potatoes and 13 more..
Salmon and Corn Fritters

Olive oil, Red onion, finely minced and 11 more..
Sauteed Chicken with Tonnato Sauce

Fresh lemon juice, divided, Dried oregano and 10 more..
Tomato, Leek and Potato Bake

Potatoes, Leeks, sliced, Tomatoes, sliced and 5 more..
Super Bowl Chili

Olive oil, Yellow onion, chopped and 18 more..
Gnocchi

Mashed potatoes (cold ), Flour, Olive oil, Salt, Pepper and 2 more..
Potato Leek Soup

Leeks, washed and rough chopped and 10 more..
Dill Potato Salad

Potatoes, Frozen peas, Chopped onion and 9 more..
Rosemary Roasted Vegetables

Yellow potatoes, quartered (petite golden delight recomme... and 8 more..
Lemon-Rosemary Chicken Breasts

Olive oil, Salt, Pepper and 4 more..
Lemon-Rosemary Chicken Breasts

Olive oil, Salt, divided, Black pepper, divided and 4 more..