• 4x fillets of cleaned & boned trout
• 1x cup of Irish rapeseed oil
• 1x clove of minced garlic
• Juice & rind of 1 lemon
• Juice & rind of 1 orange
• 1/2 cup of chopped fresh dill
• 1 tsp of sea salt
• Freshly cracked black pepper
Mix all of the ingredients in a large mixing bowl. Score the fish 3 times on each fillet and then transfer to the oil to marinade. Refrigerate for a min. of 3hrs but overnight is ideal. Heat a large frying pan on a high heat using a ladle of the oil mixture and adding it into the pan. When very hot, add the fillets skin side down. Turn the heat down and fry for 3 mins. Carefully turn the fish and fry for another 3 mins. The fillets should be cooked by this stage but use a knife to check the middle if unsure. Arrange the fillets on 4 plates and serve with a spicy chick pea salad and some nice crusty bread to soak up that lovely rapeseed oil mixture. Enjoy!
We are proud to sell Donegal Rapeseed Oil at Griffins. Here's why:
The levels of fat consumed in a diet is very important in a healthy lifestyle. Omega 3 and 6 are types of fat that are very important in one's health. A correct balance is needed. Omega 3 generally needs to be consumed more. It may reduce the risk of heart attack, strokes and rheumatoid arthritis. Only a small amount is needed but as it is not common in foods it can be difficult to get. It can also be found in oily fish such as mackerel, herring, sardines and salmon along with walnuts, linseeds, pumpkin seeds, rapeseed oil and dark green leafy vegetables. Monounsaturated and polyunsaturated fats help cut the risk of heart disease as they have lower cholesterol levels. Omega 6 fats reduce bad cholesterol thus leading to a happier and healthier heart. Donegal Rapeseed Oil has 11 times more Omega 3 than olive oil. This is recognised as an important requirement for healthier diet.