1 cucumber, peeled, halved and cut into ½cm semicircles
1 tbsp Dijon mustard
1 tbsp fresh dill, chopped (or 1 tsp dried)
1 tbsp apple cider vinegar
2 tbsp olive oil
1 large avocado, peeled and stoned
1 apple, peeled and cored
1 shallot, finely minced
1 tbsp coconut oil or butter
2 tbsp capers
2 trout fillets
salt, to taste

View an easy to print version

Pan-Fried Trout with Cucumber, Apple and Dill Salad


The sweetness of the apple really goes well with this strong-flavoured fish, but if you can’t find trout fillets you could use salmon instead. Although capers are known to be high in sodium, they add an extra burst of flavour, which is just what fish needs.

Place the cucumber slices in a colander, sprinkle with salt and let them sit to draw out the excess water for 10–15 minutes while you prepare the rest of the dish. Make the dressing by mixing the mustard, dill, vinegar and olive oil together with a pinch of salt. Thinly slice the avocado and apple and throw into the dressing to stop them browning, along with the shallots, stirring well to combine.

Heat the oil or butter in a frying pan on a medium heat, throw in the capers and stir for 30 seconds then move them to the edges of the pan and throw in the trout, skin side down. Sprinkle over a little salt and cook for 5 minutes until the skin is crisp, then flip the fish over and cook for another minutes or so until almost cooked through.

The cooking time will depend on the thickness of the fillet, but look for golden skin, a bronzed top and flesh that is opaque all the way through.

Rinse the cucumber, drain and then pat dry with some kitchen paper and mix in with the salad.

Divide the salad among two plates and serve with the fish and a sprinkle of capers.