Ocean trout with smokey bean and capsicum braise
2
Points®
Total time: 1 hr 10 min • Prep: 30 min • Cook: 40 min • Serves: 4 • Difficulty: Easy
This inventive smokey bean and capsicum braise is the perfect accompaniment to an Omega 3 packed ocean trout
Ingredients
Canola oil
1 tbs, (or sunflower oil)
Red onion
1 medium, cut into thin wedges
Garlic
2 clove(s), crushed
Salted anchovies in oil, drained
4 medium, chopped
Yellow capsicum
2 medium, thinly sliced
Red capsicum
1 medium, thinly sliced
Ground paprika
1 tsp, (smoked)
Canned diced tomatoes
400 g, (cherry tomatoes in juice
Canned borlotti beans, rinsed, drained
400 g, (1 can)
Fresh flat-leaf parsley
2 tbs, finely chopped
Fresh basil
2 tbs, finely chopped
Skinless ocean trout
600 g, ocean (4x150g fillets)
Instructions
1
Heat oil in a large saucepan over medium-high heat. Add onion, garlic and anchovies and cook, stirring, for 5 minutes or until onion softens. Add capsicums and cook, stirring occasionally, for 5–7 minutes or until slightly softened.
2
Add paprika and cook, stirring, for 1 minute or until fragrant. Add tomatoes and 12 cup (125ml) water and bring to the boil. Reduce heat to medium-low and simmer, covered, for 20 minutes. Stir in beans and simmer for a further 5 minutes or until heated through. Stir in fresh parsley and basil.
3
Meanwhile, preheat oven to 220°C or 200°C fan-forced. Place trout down on a baking tray lined with baking paper. Season with salt and freshly ground black pepper. Bake for 5–7 minutes or until cooked to your liking. Serve ocean trout with smokey bean and capsicum braise.
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