Trout with tomato sauce

Bear Grylls suggests fresh rainbow trout with a vibrant tomato and olive sauce for a simple supper that's rich in omega-3

  • Prep:5 mins
    Cook:25 mins
  • Serves 2
  • Easy

Nutrition per serving

  • kcal 429
  • fat 25g
  • saturates 8g
  • carbs 9g
  • sugars 8g
  • fibre 2g
  • protein 40g
  • salt 0.9g


  • 1 ½ tbsp olive oil
  • 1 shallot, thinly sliced
  • 2 garlic cloves, crushed
  • 1 bay leaf
  • 400g can good-quality chopped tomatoes
  • 1 tsp sherry vinegar
  • 1 tbsp butter
  • 2 rainbow trout fillets, pin-boned, skin left on (if the fillets are large, cut in half lengthways or ask your fishmonger to do this for you)
  • handful mixed olives, stones removed
  • handful basil, shredded
  • good-quality extra-virgin olive oil, for drizzling


  1. In a frying pan, heat 1 tbsp of oil over a low-medium heat. Add the shallot and a pinch of salt, then cook, stirring occasionally, for 8 mins until softened and the edges begin to brown. Stir in the garlic and cook for 1 min, then add the bay leaf, tomatoes, vinegar and seasoning. Stir well, bring to the boil, then reduce the heat and simmer gently for 15 mins.

  2. After the sauce has been simmering for 7 mins, heat the remaining oil with the butter in a non-stick frying pan over a medium-high heat. Season the fish well and place, skin-side down, in the pan. Cook for 4 mins – try not to move the fish so the skin gets evenly coloured. Flip over and continue to cook for 2 mins or until the flesh begins to flake in large chunks.

  3. Season the sauce to taste, then spoon some onto each plate and top with a fillet. Scatter over the olives and the basil, then drizzle over the extra virgin olive oil to serve.

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