TROUT TANGO WITH GREEN BEANS
This Trout Tango with Green Beans and baby potatoes offers a clean and wholesome flavour that is the ideal combination for a light yet satisfying meal. The tender trout fillet is infused with the brightness of lemon zest and the subtle aroma of dill, while the baby potatoes roast to golden perfection. Green beans provide a crisp contrast and a pop of colour. This recipe comes together effortlessly in one pan, making it convenient for busy evenings. Its balanced composition delivers protein, fibre and healthy fats in every bite. It’s perfect for anyone looking to enjoy a nourishing, oven-roasted fish dinner with minimal preparation and fresh ingredients. The light lemony dressing enhances without overpowering and the herbs bring earthy notes that complement the natural richness of the fish. Enjoy a flavourful and simple dinner that feels elegant without the effort.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
Roast
OCCASION/HOLIDAY
Spring, Summer, Easter, Mother’s Day
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Quick & Easy, Low Fat, Low Sodium, Wheat / Gluten-Free
DISH TYPE
Salad
INGREDIENTS
- 1 trout fillet (120g)
- ½ cup baby potatoes, halved
- ½ cup green beans
- 1 teaspoon olive oil
- Zest of ½ lemon
- ½ teaspoon dried dill
- A pinch of salt (optional)
- A pinch of black pepper (optional)
FULL NUTRITIONAL INFORMATION
- Calories: 297.9 kilocalories
- Fat: 12.3 grams
- Saturated Fat: 2.4 grams
- Carbohydrates: 21.4 grams
- Sugar: 3.3 grams
- Sodium: 681.1 milligrams
- Fibre: 4.4 grams
- Protein: 27.0 grams
- Cholesterol: 70.8 milligrams
- Vitamin D: 19.1 µg
- Calcium: 81.6 milligrams
- Iron: 2.1 milligrams
- Potassium: 963.0 milligrams
- Trans Fat: 0.1 grams
PREPARATION
- Preheat The Oven: Set your oven to 200°C (180°C fan) or 400°F. Line a small baking tray with parchment paper for easy cleanup.
- Prepare The Vegetables: Halve the baby potatoes and place them on the tray. Drizzle with half the olive oil, season with salt and pepper and roast for 15 minutes.
- Add The Green Beans: After 15 minutes, scatter the green beans over the partially roasted potatoes. Return the tray to the oven for another 10 minutes.
- Season The Trout: While the vegetables roast, pat the trout fillet dry with paper towels. Rub with the remaining olive oil, sprinkle over the lemon zest, dill, salt, and pepper.
- Roast The Trout: Nestle the trout fillet skin-side down among the vegetables. Roast everything together for a final 10 to 12 minutes, until the fish is opaque and flakes easily.
- Plate And Serve: Serve immediately with a wedge of lemon or an extra drizzle of olive oil if desired.
PREP TIME
10 minutes
COOKING TIME
30 minutes
TIPS
Here are some helpful tips for Trout Tango with Green Beans:
- Uniform Slicing:Slice the potatoes evenly to ensure they roast at the same rate.
- Timing Is Key:Add the trout only after the vegetables have partially cooked to prevent overcooking the fish.
- Flavour Boost:For extra flavour, marinate the trout with lemon and dill for 30 minutes before baking.
- Fresh Herb Advantage:Use fresh dill instead of dried for a more aromatic and vibrant finish.
- Cleanup Made Easy:You can line the tray with foil if preferred for faster cleanup.
VARIATIONS
- Add Cherry Tomatoes: Scatter halved cherry tomatoes in the final 10 minutes for a juicy burst of flavour.
- Use Asparagus Instead Of Green Beans: Asparagus pairs beautifully with trout and roasts well alongside.
- Try Different Herbs: Substitute dill with parsley, tarragon or thyme for a different herbaceous profile.
- Make It Dairy-Free Creamy: Serve with a spoonful of dairy-free lemon yoghurt sauce for richness.
- Make It Low-Carbohydrates: Swap baby potatoes with cauliflower florets or courgette rounds.
PREPPING AND STORAGE
- Fridge: Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven at 180°C (350°F) for 10 minutes or until warmed through.
- Freezer: The roasted trout and vegetables can be frozen in a sealed container for up to 1 month. Defrost overnight in the fridge before reheating.
- Meal Prep Tip: Prepare the potatoes and beans in advance and store them in the fridge so the tray can be assembled quickly before dinner.