Baked trout in best tomato sauce, with lemon and herb rice. 33p.
People often ask me why I don’t buy items from the Reduced chiller at the supermarket: well I do, I just don’t tend to blog about them, on the basis that they aren’t dependable, and price reductions vary from supermarket chain to supermarket chain, and even store to store. However, on finding a packet of trout in my local supermarket for 70 pence this evening, it was too good not to share.
You can substitute the trout in this recipe for white fish fillets: Sainsburys do a frozen bag of white fish for £1.75, for 520g, which would make the fish in this recipe 81p for a 240g portion, so only 2-3p more expensive per head than my bargain trout.
Ingredients: (Served 4 at 33p each)
240g trout, (normal price £2.41, reduced 70p) or 240g white fish fillets (£1.75/520g)
1 tablespoon sunflower oil, 3p (£4.50/3l)
400g chopped tomatoes, 31p (31p/400g)
1 onion, 11p (each)
1 chilli, free
200g white rice, 8p (40p/1kg)
Fistful of parsley and basil, free
Juice and zest of half a lemon, 8p (84p, bag of 5 fruits)
Firstly, prepare the tomato sauce. Peel and dice the onion and add to a saucepan with the chopped tomatoes. Place on a low heat and allow to simmer.
Pop the herbs into a tea cup (my preferred method of chopping them!) and chop into them with kitchen scissors until they are finely chopped. Grate the lemon zest in, half the lemon and squeeze the juice from one half in. Tip most of the herbs and lemon mixture into the tomatoes and onions, and reserve some for the rice.
While the onions are gently softening in the tomatoes, and the herbs infusing the sauce with their own special wonderfulness, now would be a good time to pop the rice on to boil. Bring a saucepan of cold water to the boil, add the rice, and reduce to a simmer.
Set the oven to 150C, pop the trout on a baking tray skin side down with a smudge of oil to prevent it from sticking, and bake for 10-12 minutes until opaque and pinkish. By this time, all being well, the rice should be nice and fluffy…
Drain any excess water from the rice, and tip in the remaining lemon and herb mixture. Spoon onto plates or into bowls. Break up the trout into large chunks with a fork, (tip any excess juice or oil into the tomato sauce and give it a quick stir). Serve the trout next to or on top of the rice, and top generously with the tomato sauce. Garnish with extra herbs if available, and enjoy the melty goodness…
Jack Monroe. Twitter: @MsJackMonroe