The Mediterranean style of eating is back in vogue – if we can say that about a diet. This healthy lifestyle incorporates the basics of nutritious, moderate eating – with a splash of flavourful olive oil and even a glass of red wine – among other elements that characterise the traditional culinary customs of countries bordering the Mediterranean Sea. Delicious and simple to follow, the Med diet is said to have considerable health benefits too. This one-pan Mediterranean-style tomato and trout bake with asparagus and green olives recipe is the perfect way to kick-start healthier habits and celebrate this wholesome way of eating.
One-pan Mediterranean-style tomato and trout bake with asparagus and green olives
Ingredients
- olive oil, to fry
- 1 onion, peeled and diced
- 2 garlic cloves, peeled and minced
- 2 x 400g tins tomatoes, chopped
- 5ml (1 tsp) dried rosemary
- 2,5ml (½ tsp) dried parsley
- 150g asparagus spears
- 150g green beans
- 1 x 400g tin white beans
- salt and freshly ground black pepper, to taste
- 500g trout fillets
- 200g pitted green olives, drained and chopped, to serve
- green and purple basil leaves, to garnish
Instructions
In a large, deep frying pan with a lid, pour a generous glug olive oil and fry the diced onion over medium heat, about 10 minutes, until soft and translucent. Add the minced garlic and fry, 1 minute further. Add the tinned tomatoes and dried herbs, and simmer over medium-low heat, 20 minutes.
While the sauce is simmering, bring a large pot of water to a boil and blanch the asparagus and green beans, 3 – 4 minutes, until just tender. Drain and refresh the blanched vegetables in cold water and set aside until needed.
Add the white beans to the tomato sauce once it has been simmering for 20 minutes. Season to taste and bring to a simmer again, then place the trout fillets in the sauce and cover the pan with a lid. Allow the trout fillets to poach gently over medium-low heat, about 10 minutes or until cooked to your liking.
Serve the trout bake and the Mediterranean-style tomato sauce on a serving platter (or serve straight from the pan, family-style) and top with the blanched greens, chopped green olives and basil leaves.
ALSO SEE: Pan-fried fish with braised peas
Pan-fried fish with braised peas
Recipe and styling by Claire Ferrandi
Photograph by Dylan Swart
Imka Webb is a freelance digital marketing expert and the digital editor of Food & Home Entertaining magazine. www.imkawebb.com
