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One-pan Mediterranean-style tomato and trout bake with asparagus and green olives

Name: One-pan Mediterranean-style tomato and trout bake with asparagus and green olives
Total time: 45 min
Yield: 2 - 3
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

November 2, 2018 (Last Updated: November 14, 2018)

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 recipe is the perfect way to kick-start healthier habits and celebrate this wholesome way of eating.

Recipe and styling by Claire Ferrandi

Photograph by Dylan Swart

Print Recipe

One-pan Mediterranean-style tomato and trout bake with asparagus and green olives

By Claire Ferrandi – Serves: 2 - 3

Total Time: 45 mins

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.