Trout Meatballs
A great use of trout flesh to make ‘meatballs’ which are delicious with pasta and a spicy tomato sauce.
Serves 6 (24 meatballs)
Ready in 45 mins
Ingredients
- 600g skinless trout cut into chunks (i.e. 4 trout fillets)
- 1 medium onion, (chopped in the processor)
- 200g panko breadcrumbs
- 3 tablespoons minced fresh Italian parsley
- 2 egg whites
- 3 garlic cloves, minced
- ¾ teaspoon salt
- 1 teaspoon ground pepper
- 2 tablespoons grated parmesan cheese
- 1 teaspoon Italian seasoning or mixed herbs
- 1 teaspoon chilli flakes
- 1 teaspoon fennel seeds (crush first)
Method
- Preheat the oven to 200ºC. Coat a large baking sheet with cooking spray.
- Chop onion using food processor and put in large mixing bowl.
- Place the trout in the bowl of a food processor. Pulse until finely chopped, scraping down the sides as necessary. Add to the mixing bowl.
- Mix trout and onion together. Then add breadcrumbs, parsley, egg white, garlic, salt, pepper, parmesan, Italian seasoning, chilli flakes, and fennel seeds. Mix well.
- Using a 2 tablespoon portion of the trout mixture, form meatballs by rolling between the palms of your hands. Place the meatballs on the prepared baking sheet, spacing evenly.
- Bake until the meatballs are firm to the touch and cooked through 20 minutes.
- Serve with your favourite sauce (see below) and pasta!
Trout flesh ready for the blender
Meatballs formed and ready for the oven
Spicy Tomato Sauce
Makes 3 batches
Ready in 55 minutes, plus cooling
Ingredients
- Low-calorie cooking spray
- 2 onions, finely chopped
- 6 garlic cloves, finely sliced
- 2 red chillies, finely chopped
- 3x 400g cans chopped tomatoes
- 1 tbsp red wine vinegar
Method
- Spray a large, deep, non-stick frying pan with cooking spray and put over a medium heat.
- Fry the onions, garlic and chillies for 8-10 minutes until softened, adding a splash of water if they start to stick to the pan.
- Add the tomatoes and vinegar, and season.
- Bring to a simmer, then cook gently for 30-35 minutes, stirring often, until the sauce looks rich and has thickened.
- Leave to cool.
- Divide the sauce into 3 batches and chill or freeze in airtight containers: If chilling, the sauce will keep in the fridge for 4 days.
- If freezing, pour into freezer proof containers, label, freeze and use within 1 month. Defrost fully before using.
