Non-VegetarianSouth East English cuisine Main Course

Test Valley Trout with Watercress

Name: Test Valley Trout with Watercress
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Cuisine: South East English
Ingredients: 4 fillets test valley trout fillets; 100 g fresh hampshire watercress; 60 g Unsalted butter; 1 tbsp rapeseed oil; 1 item Shallot; 1 tbsp Capers; 1 item Lemon; 0.5 tsp Fine sea salt; 0.25 tsp freshly ground black pepper

Crisp pan-fried chalk-stream trout fillets served over peppery Hampshire watercress with a rich lemon and caper butter.

🇬🇧United Kingdom· South East England

Prep: 10 min
Cook: 10 min
Total: 20 min
Servings: 4
Difficulty: Easy
Calories: 385 kcal

Ingredients

0 of 9 gathered

Servings

4 fillets test valley trout fillets — skin on, scaled and pin-boned, approx 140g each
100 g fresh hampshire watercress — washed and thick stems trimmed
60 g Unsalted butter — diced into cubes
1 tbsp rapeseed oil — cold-pressed British oil preferred
1 item Shallot — finely chopped
1 tbsp Capers — drained and rinsed
1 item Lemon — zest finely grated and juiced
½ tsp Fine sea salt — to season
¼ tsp freshly ground black pepper — to taste

Equipment

•large non-stick frying pan
•fish slice
•chopping board
•chef's knife
•paper towels

Nutrition

Per serving, approximate

Calories: 385 kcal
fat: 28 g
carbs: 2 g
fibre: 1 g
protein: 32 g
calories: 385 kcal

Instructions

1
Pat the trout fillets thoroughly dry with paper towels to ensure crispy skin.
2
Season both sides of each fillet with sea salt and black pepper.
3
Heat the rapeseed oil and 15g of butter in a large frying pan over medium-high heat.
4
Place the trout fillets into the pan skin-side down, pressing gently for ten seconds.
5
Cook undisturbed for three to four minutes until the skin is golden and crisp.
6
Turn the fillets carefully with a fish slice and cook for one to two minutes until just opaque.
7
Transfer the cooked fillets onto warm plates and keep warm.
8
Melt the remaining butter in the residual pan heat over low hob heat.
9
Add the chopped shallot and cook for one minute until soft and translucent.
10
Stir in the capers, lemon zest, and lemon juice until the butter sauce emulsifies.
11
Add half of the watercress to the pan for thirty seconds until lightly wilted.
12
Spoon the warm lemon sauce and watercress over the trout, garnishing with the remaining fresh watercress.

Chef's tips

Drying the fish skin completely is essential for achieving a crisp texture without sticking. Avoid moving the fillets during the initial skin-side fry to allow a solid crust to form. Work quickly when making the butter sauce so the fresh watercress retains its vibrant green colour.

Ingredient substitutions

Test Valley trout fillets → rainbow trout fillets or Arctic char
rapeseed oil → sunflower oil
unsalted butter → plant-based block butter

Storage

Best enjoyed immediately, but leftovers can be kept in an airtight container in the fridge for up to one day.

Reheating

Warm gently in a low fan oven at 140°C covered loosely in foil for six to eight minutes.

Common mistakes to avoid

•Adding wet fish to the pan which steams the skin instead of crisping it
•Overcooking the trout which dries out its delicate chalk-stream flesh
•Allowing the butter sauce to burn by using high heat instead of gentle residual heat

Serving suggestions

Buttered British new potatoes with chopped fresh mintSteamed fine green beans or tenderstem broccoliCrusty artisan sourdough to mop up the lemon butter