Low Fat Rolled Trout Fillets recipe
information
240 Calories per serving
ingredients
4 x 4 1/2 oz (135 g) trout fillets
For the stuffing:
2 teaspoons margarine
6 tablespoons chopped spring onions
3 oz (90 g) watercress, chopped
3 oz (90 g) mushrooms, finely chopped
3 oz (90 g) fresh breadcrumbs
salt and pepper
1 teaspoon lemon juice
1/2 teaspoon margarine
lemon wedges or slices, and sprigs of watercress to garnish
6 tablespoons chopped spring onions
3 oz (90 g) watercress, chopped
3 oz (90 g) mushrooms, finely chopped
3 oz (90 g) fresh breadcrumbs
salt and pepper
1 teaspoon lemon juice
1/2 teaspoon margarine
lemon wedges or slices, and sprigs of watercress to garnish
method
1. Remove the skin from the trout fillets.
2. Lay the fish skin-side down and hold the tail of one fillet, cut under the flesh at the tail-end and, using a sawing motion, gradually work up the fish.
3. Repeat with each fillet.
1. Melt the 2 teaspoons of margarine in a saucepan, add the spring onions and stir-fry for 2 minutes.
2. Add the watercress and mushrooms and stir-fry for a further 3 minutes.
3. Mix in the breadcrumbs and season well with salt and pepper.
4. Lay the fillets flat with the sides which were covered by the skin facing up. Sprinkle with the lemon juice.
5. Divide the stuffing into four, lay the stuffing on the centre of each fillet, roll the fish up and secure with cocktail sticks.
6. Grease a large piece of foil with the remaining margarine, put the rolled trout fillets on the foil and fold the foil over to seal.
7. Bake in a preheated oven, Gas Mark 5 (190°C) 375°F for 20 minutes.
8. To serve, remove the cocktail sticks and garnish the fillets with lemon wedges or slices, and sprigs of watercress.
2. Lay the fish skin-side down and hold the tail of one fillet, cut under the flesh at the tail-end and, using a sawing motion, gradually work up the fish.
3. Repeat with each fillet.
To make the stuffing
1. Melt the 2 teaspoons of margarine in a saucepan, add the spring onions and stir-fry for 2 minutes.
2. Add the watercress and mushrooms and stir-fry for a further 3 minutes.
3. Mix in the breadcrumbs and season well with salt and pepper.
4. Lay the fillets flat with the sides which were covered by the skin facing up. Sprinkle with the lemon juice.
5. Divide the stuffing into four, lay the stuffing on the centre of each fillet, roll the fish up and secure with cocktail sticks.
6. Grease a large piece of foil with the remaining margarine, put the rolled trout fillets on the foil and fold the foil over to seal.
7. Bake in a preheated oven, Gas Mark 5 (190°C) 375°F for 20 minutes.
8. To serve, remove the cocktail sticks and garnish the fillets with lemon wedges or slices, and sprigs of watercress.
serving amount
serves 4
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