Poached Sea Trout

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A quick and easy way to cook portions of sea trout (or any firm fleshed fish), with a light sauce cooked in the same pan.


Preparation time:
Cooking time:


Trimmed portions of sea trout (one for each person)
1 teaspoon black peppercorns
2 tablespoons finly chopped fresh chives
1 tablespoon of olive oil
2 tablespoons of flour
1/4 cup milk
handful of fresh, shelled peas
knob of butter
boiling water


Rinse and dry the fish, ensuring all scales and bones have been removed. Leave the skin on.

Place peppercorns, oil, and a good few pinches of salt in a deep, heavy based frying pan. Heat the oil and seasonings for a minute, then add enough boiling water for it to be 2-3cm deep in the pan.

Add trimmed portions of sea trout to the boiling water, skin side down, and reduce the heat to a simmer.(The fish should be partially in the water, but not totaly covered).
While the fish is cooking, 'splash' the water gently over the sides and top of fish. Depending on the size of the portions, the fish should take about 10-15 minutes to cook - it will turn a light pink colour when done and it shoud be easy to flake the fish with a knife.
For the last 2 minutes of the cooking time, turn the portions over, so the fish is cooked evenly through.
Remove the cooked fish to a warm plates, ready to serve, saving the water in the pan.

Turn the heat in the pan up so the liquid is boiling again and add the milk, peas and a little butter. When it is boiling briskly, sprinke the flour over the liquid, stirring briskly with a wooden spoon or wisk. When the sauce has thickened to the desired consistancy, about 2 minutes, (I like it quite runny, but for a thicker sauce simmer for another 5 minutes to let the liquid reduce) add the freshly chopped chives and stir through.

To serve, place a piece of cooked fish on each plate, and pour the sauce over the fish. I like to serve it with freshly boiled new potatoes or a green salad.

Variations: use feshly chopped dill instead of chives. Add a little white wine to the cooking liquid.



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