Pan fried Trout with Fragrant curry sauce and blackened sprouting broccoli

Pan fried Trout with Fragrant curry sauce and blackened sprouting broccoli

26 September 2017

  • Level #1: commis chef
  • Masterclass
  • Recipes





Preperation Time

10 minutes

Cooking Time

20 minutes


4 rainbow trout fillets

5g white onion finely diced

2 garlic cloves finely diced

200ml fish stock

2 tsp curry powder

50g crème fraiche

25g coriander leaves

100g purple sprouting broccoli

1 garlic cloves finely diced

15g chilli sliced on the diagonal

30ml light soy sauce

Recipe Guide


1Sweat the onion and garlic in a sauce pan on a medium heat with a little bit of rapeseed oil

2Once the onion and garlic is translucent add the curry powder and stir in. Heat through for 30 seconds to 1 minute

3Once the curry powder has become fragrant add the fish stock and mix to incorporate the ingredients. Bring up to the boil then reduce to a simmer

4When the stock has reduced by half add the crème fraiche and stir in. Again bring the sauce up to the boil then reduce to a simmer. Once it is simmering don't let it return to the boil

5When the sauce is cooking, pre heat a frying pan on a high heat

6Add a generous amount of rapeseed oil then place your rainbow trout fillets into your pan skin side down. You are looking for how much the fish is cooking by the colour change on the side of the fish

7Once the colour change reaches half way up then flip the fish and remove from the pan from the heat. The residual temperature will cook the rest of the fish

8Once the fish is resting place a smaller frying pan on a high heat and add some rapeseeod oil. When the pan is smoking add the purple sprouting broccoli and cook until it is slightly blackened

9Once it is blackened add the soy sauce, chilli and garlic all at once, then place a lid on the pan. This will steam the broccoli

10To plate, place the broccoli on the plate and then the fish on top. Drizzle the sauce over the food and around the plate. Finish with some fresh undressed salad leaves.