Pan Fried Fillet of Trout with Orzo salad and Balsamic dressing


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ORZO is rice shaped pasta and can be purchased from a continental delicatessen

4 Large fillets of Rainbow Trout

1 tbsp. Olive Oil

25g Butter

Salt and pepper

Orzo Salad

175g Orzo pasta

100g Mange Tout

1 punnet of Cherry Tomatoes

1 Courgette

Creamy Balsamic Dressing

30ml Good Quality Balsamic Vinegar

100ml Extra Virgin Olive Oil

1 tsp Dijon Mustard

50ml Crème Fraiche

½ clove of Garlic crushed

Salt and freshly ground Pepper


Plunge the pasta into boiling salted water for 10 minutes or as instructed on the packet. Drain and run with cold water until the pasta is cooled.

Cut the mange tout in half at an angle. Cut the courgette lengthways and slice into thick semi circles. Blanch the mange tout for 1 minute and the courgette for 2 and refresh in cold water and drain. The vegetables should still have a good crunch. Halve the cherry tomatoes and mix all the vegetables through the pasta. To make the dressing, place the balsamic vinegar, Dijon mustard and garlic into a bowl. Whisk in the crème fraiche to stabilise the mix then whisk in the olive oil slowly. Season with salt and freshly ground pepper. Reserve half the dressing to drizzle onto the plate and mix the rest with the salad.

Heat the oil into a frying pan and fry the trout skin side down for 3 minutes on high heat. Flip the fish, add the butter and turn the heat down and continue frying for 5 more minutes or until the fish is cooked.

Place the orzo and vegetable salad onto plates and top with the fish. Drizzle the remaining dressing on to the plates and serve.

Food and drink

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