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Costa Rican brown trout with rice and beans

Tags: Heart

Nutritional Info
Total Sugar2.92g

Brown trout really is delicious and some argue it has a superior flavour to rainbow trout.

Brown troutBrown trout can be hard to source, but you are more likely to find it as autumn approaches when it comes into season. Brown trout really is delicious and some argue it has a superior flavour to rainbow trout.

Whichever you use, trout is rich in protein and an excellent source of omega 3 fats, which are important for the immune system and for keeping the heart healthy. Serve the trout with tangy, Costa Rican-inspired rice and beans as a change from the more traditional potato offering; this supplies plenty of complex carbohydrate for energy and fibre for a healthy gut.

Ingredients (Serves 4)

  • 4 brown trout fillets
  • 250ml dry white wine
  • 2 cloves garlic, sliced
  • 3 bay leaves
  • Freshly ground black pepper
  • 50g unsalted butter
  • Juice of 1 lemon
  • 1 tbsp olive oil
  • half an onion, chopped
  • 400g rice
  • 1 can red kidney beans
  • 1 can white kidney (cannellini) beans
  • 1 litre water
  • 1 tbsp white wine vinegar
  • Salt and white pepper to taste
  • handful of chopped flat-leaf parsley


Pre-heat the oven to 180°C/Gas Mark 5.

Place the trout fillets in a large ovenproof shallow dish and add the wine, garlic and two bay leaves. Leave to marinate for 30 minutes.

Season with the freshly ground black pepper, add a knob of butter inside each fillet and sprinkle with lemon juice. Cover the dish with baking foil and bake in the oven for 20 minutes.

Meanwhile, prepare the rice and beans by sweating the onion and remaining bay leaf in the olive oil in a large pan until transparent (about five minutes). Add the rice and sauté for one minute until the rice is nicely coated.

Then add the red and white beans, cover with water and simmer until all the water has been absorbed and the rice is tender. (The timing depends on the type of rice you are using. If in doubt, refer to the instructions on the packet.)

Season with salt and white pepper and stir in the white wine vinegar. Serve each trout fillet on a bed of the rice and beans, drizzle with a little juice from the dish and sprinkle on the parsley.

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