Wild sea trout with summer veg {Low carb, Paleo, whole30}

Wild sea trout is currently in season in the U.K, so I took advantage and a change to the ‘Norm’ of wild sockeye salmon. The appearance may appear similar but in fact the taste is nothing like each other. Wild sea trout is lighter and milder. I find it having a softer texture but that could also be because it is not frozen like 99% of wild salmon which hits the U.K market.

These are currently my favourite ways to cook sweet potatoes! It literally cuts the cooking time in half and gives the flesh a beautiful caramelised, soft texture. In addition to the sweet potato, I used heirloom tomatoes with their bold vibrant colours which add a wow factor to the meal. Although, I would personally not stress about not finding them. I am privileged that my farmers market have a great supply of them!
The remaining ingredients increase the fat portion of the meal. These include green olives, a good prebiotic for your microbiota and also pine nuts which have a unique aroma and prove the crunch factor to the dish. On top is fresh basil and finely sliced spring onion. Every ingredient works synergistically together! Perhaps, some fresh pesto over the top would not go a miss but a squeeze of lemon and extra virgin olive oil also do a great quick trick.

If you can not find wild sea trout, then of course use wild salmon or farmed organic salmon, but they are not the same. That would be like saying chicken and turkey taste the same. Which they do not and have many different nutrient differences. Additionally, sea bass, squid, scallops and prawns/shrimps would all be great alternatives.

I hope you enjoy!

Wild sea trout with summer veg {Low carb, Paleo, whole30}

Wild sea trout with baked sweet potato halves, summer heirloom tomatoes, olives and pine nuts.

This plate represents summer on a plate for me. One of my favourite summer style recipes which is light but heavy on flavour and nutrients which is what I am all about. A general ‘balanced’ meal and surprisingly easy and quick to cook too!

Author: Ryan
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Course: Lunch / Dinner
Servings: 1​

150 grams wild sea trout fillet (fishmongers, supermarkets do not sell)
1 medium sweet potato – halved – lengthwise
1 tsp coconut oil
3 vine heirloom tomatoes – sliced 1cm evenly (if you can find colourful ones, great!)
fresh basil leaves
1 spring onion
3 tbsp whole green olives
1 tbsp pine nuts
Optional: fresh thyme and rosemary


1. Preheat oven to 200c.

2. Line a oven tray with greaseproof paper. Slice the sweet potatoes lengthwise so they are halved. Rub half of the coconut oil all over the outside of each half.

3. Put oven tray in oven and cook for 20-25 minutes until caramelised on flesh.

4. Whilst sweet potato is cooking, prepare the sea trout.

 5. In a saucepan, add the remaining oil. Add the sea trout skin side down. Cook for 3-4 minutes until lightly crisp and the flesh on top is slightly changing colour.

 6. Then gently turn the fish over and cook for 2-3 minutes until the fish is just cooked through and soft.

7. Whilst fish is cooking, slice the tomatoes into even slices.

8. Remove the fish from pan. Whilst pan is still warm, add the pine nuts to the pan to release their essential oils for 2 minutes whilst you plate up.

9. Add the fish, the sweet potato, tomatoes, scatter over the olives and pine nuts and tear fresh basil and thyme leaves over. Season with celtic sea salt, a touch of lemon juice over the fish. Bon appetite.

Nutritional Information (Per Serving): Calories: 468 Protein: 31g Carbs: 35g Fiber: 7g Sugar: 10g Fat: 25g Saturated Fat: 7g Polyunsaturated: 2g Monounsaturated: 5g Cholesterol: 124mg Calcium: 95mg Copper: 0.4mg Iron: 1.8mg Magnesium: 100mg Sodium: 630mg Potassium: 1317mg Selenium: 56mg Zinc: 1.3mg Vitamin A: 19960iu Vitamin B1: 0.3mg Vitamin B2: 0.4mg Vitamin B3 5.3mg Vitamin B5: 2.3mg Vitamin B6: 1mg Vitamin B9 / Folate: 45.2úg Vitamin B12: 4.5úg Choline: 650mg Vitamin C: 80mg Vitamin E: 3.4mg Vitamin K: 103.8ūg

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