FreeFrom Baked Trout and Oregano with Green Bean Pasta
Wheat, gluten, dairy, corn, soya, egg & nut free; can be nightshade free
This is a very easy but quite ‘impressive’ dish. If you want to make it nightshade free, just leave out the cherry tomatoes; if you want to make it onion free, leave out the leeks!
6 tbsp olive oil
2 medium leeks, very thinly sliced
2 small heads fennel, very thinly sliced
1 medium head chicory (endive), very thinly sliced
2 heaped tspn dried oregano
24 cherry tomatoes (optional)
2 large or 3 medium trout, cleaned - with or without their heads
1 lemon, sliced
sea salt and freshly ground black pepper
500g / 1lb 2oz gluten/wheat free penne or corkscrews
4 tbsp olive oil
12 spring onions (scallions), trimmed and chopped
18 button mushrooms, sliced
12 green beans, cut in thirds
3 handfuls fresh spinach, chopped
juice 1 lemon
Heat the oil in a heavy pan, add the leeks, fennel, chicory and oregano and sweat over a low heat for 15-20 minutes. Cut the tomatoes into quarters and add to the pot. Continue to cook slowly, uncovered for a further 15 minutes.
Heat the oven to 180C/350F/Gas Mark 4.
Transfer the vegetables to the bottom of an oven-proof casserole large enough to take the fish.
Lay the fish out on top of the vegetables, with the lemon slices down the middle of each. Sprinkle with sea salt and freshly ground black pepper, cover and bake for 25-35 minutes depending on the size of the fish.
Meanwhile, cook the pasta according to the instructions on the pack.
Heat the oil in a heavy pan and add the spring onions (scallions) and mushrooms. Cook for a few minutes then add the beans and the chopped spinach. Cook for another few minutes. The beans should be starting to soften slightly but still be crunchy. Mix into the pasta and season with sea salt, freshly ground black pepper and lemon juice.
Serve the trout on the cooking vegetables on a large platter surrounded by the pasta.
Serves 6 - per portion
642cals - 38g protein
26g total fat - 3g sat / 13g mono / 3g poly
69g carbohydrate of which 7g sugar
6g fibre - 110mg sodium / 0.3g salt
Good Source of: Vitamin B12 & folic acid
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