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Ocean Trout with Wilted Spinach and Sweet Potatoes

Recipe posted on: 14 June 2015

Ocean Trout with Wilted Spinach and Sweet Potatoes

Recipe information

Serves: 4
Prep time: 30 minutes
Cook time: 15 minutes

Recipe nutrition

Calories: 819
Carbs: 92.8 grams
Protein: 65.3 grams
Fat: 20.3 grams

This is a great heart healthy dish which looks very colourful and is very suitable to be served to the family or even at a dinner party. While this recipe is high in fat, it is from the "good fats", the heart healthy omega-3 essential fatty acids.


  • 4 ocean trout fillets (180g each), skinned and bones removed
  • 800g orange sweet potatoes, cut into 3cm pieces
  • 500ml chicken stock
  • 1kg peas
  • Extra virgin, cold pressed olive oil
  • 2 bunches English spinach


  1. Place sweet potatoes on an oven tray and brush them with a little olive oil.
  2. Roast the sweet potatoes in a medium-hot oven at 200°C for about 30 minutes or until just browned and tender.
  3. Add chicken stock to a large saucepan and bring to the boil.
  4. Add peas and cook uncovered over medium heat, for about 10 minutes or until they are tender.
  5. Mash the peas with a potato masher in the pan until they are coarsely crushed and season with salt and pepper to taste.
  6. Brush the skinned side of the ocean trout with olive oil and sprinkle some salt on both sides of the trout.
  7. Add the trout to a frying pan over high heat and cook each side for about 5 minutes or until slightly pink in the middle.
  8. Meanwhile, place the spinach in a large saucepan and add a 1-2 tablespoon of water.
  9. Cook the spinach in a saucepan over medium heat until it has just wilted.
  10. Drain and rinse the spinach under cold water and squeeze out the water.
  11. Return the spinach to the saucepan, season with salt and pepper to taste and toss over high heat with some olive oil.
  12. Spoon wilted spinach in equal portions on the 4 plates.
  13. Top with the mushy peas and add the ocean trout on top.
  14. Add the roasted sweet potatoes on the side and serve warm.

A great summer dish, but equally it works well in winter. Ensure to get wild ocean trout, as that type of trout is more flavoursome.

  Nutrition Information Amount % Daily
Calories 819 40.1%
Calories from fat 183 22.3%
Total fat 20.3 g 29.6%
Saturated fat 3.5 g 16.8%
Cholesterol 133 mg 42.8%
Sodium 567 mg 23.6%
Carbohydrate 92.8 g 41.2%
Dietary fibre 21.3 g 71.0%
Sugars 15.6 g n/a
Protein 65.3 g 43.5%
The % daily values are based on a diet of 2000 calories per day
These are approximate values.


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