Locale Recipe Issue #11
After a long winter, spring is here with sunshine-filled days and an abundance of new season’s fresh produce.
Spring signals the transition from heavy winter foods in favour of all things light and fresh. If you’ve been working from home and have stacked on some corona kilos, this is the season to get back on track!
Seafood shines in spring and you don’t need to be a star chef to come up with easy, healthy ways to prepare fish.
This oven-baked whole trout is incredibly easy to cook, takes minimal time to prepare, and makes an ideal weeknight meal or an impressive dinner party dish. The baked fish is tender and juicy with a zingy flavour punch thanks to Mr Nick’s fennel spice rub which makes a delicious seasoning for all types of seafood.
Serves 2
Ingredients
- 1kg whole rainbow trout
- Spring vegetables of choice – asparagus, caulini, broccolini, and baby carrots.
- Mr Nick’s Olive Oil
- 1.5 tblsp Mr Nick’s Fennel Fish Rub
- 2 lemons
- Salt and pepper
Method
- Heat oven to 190°C.
- In a bowl, combine fennel spice rub, salt and pepper, juice of one lemon and splash of olive oil. Set aside.
- Rinse the whole fish and pat dry. Drizzle a little olive oil over fish. Heat a frying pan, add a splash of olive oil to avoid the fish sticking. Cook the trout on high heat for a minute each side golden colour.
- Remove from heat and gently rub the spice mix onto both sides of the fish and put in the oven for 10 mins.
- Meanwhile, cut the lemons in half crosswise, pop out and discard any visible seeds. Use a pastry brush or paper towel to brush the cut sides with a bit of oil. Set the lemons cut-side-down on a chargrill. Cook until the lemons are heated through and charred on the cut side, about 3 minutes. Remove
- Halve carrots lengthwise. Lightly coat carrots, caulini and asparagus with cooking spray. Grill vegetables 5 to 8 minutes or until lightly browned and tender, turning once. Season with salt and pepper.
- Remove fish from oven and rest for two minutes before serving with chargrilled vegetables.
