ocean-trout-with-green-peppercorn-tarter-sauce

Ingredients (serves 4)

  • 2 tspn green peppercorns in brine
  • 1 tblspn baby capers, rinsed, drained
  • 1 small eschalot, finely chopped
  • 2 tblspn roughly chopped flat-leaf parsley
  • 1/4 cup (75g) low-fat mayonnaise
  • 1/4 cup (70g) natural plain Jalna yoghurt
  • 1 tblspn lemon juice
  • 4 x 200g ocean trout fillets with skin
  • 2 tspn sunflower oil or rice bran oil
  • 2-3 bunches asparagus, woody ends trimmed

Method

1. Combine peppercorns, capers, eschalot, parsley, mayonnaise, yoghurt and lemon juice in a bowl, then season to taste.

2. Heat a large non-stick pan on medium-high heat. Rub fish with oil, season and cook skin-side down for 3 minutes. Turn fish and cook on low heat for 3 minutes for medium-rare or until done to your liking.

3. Meanwhile, blanch asparagus in boiling salted water for 3 minutes or until tender, then drain. Divide fish and asparagus among plates and serve with sauce.

Nutrition information (per serve)

Nutrition
Per Serve
Protein Dietary
Fibre
42.10g 1.90g
Fat
Total		 Energy
7.70g 1130kJ
Fat
Saturated		 Sodium
1.80g 331mg
Carbohydrate
Total		 Cholesterol
6.10g 100.00mg
Carbohydrate
Sugars
-

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Filed under: Carbohydrate Modified Recipes • dinners

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