Baked trout with kale and cabbage

Baked trout with kale, cabbage and steamed greens

Having OD’d a bit on salmon recently I’ve been turning to trout as an alternative oily fish – it’s similarly meaty and really fills you up. It’s also a great source of B vitamins and omega-3 fatty acids so, along with the kale, this is a super nutritious summer supper.

Most importantly, this dish is also zero-carb and has a very low impact on my blood sugar levels overnight – great for the weeks leading up to a diabetes clinic appointment!

Ingredients (serves 2)

  • 2 trout fillets
  • A large handful of kale, washed and chopped
  • A handful of cabbage, washed and chopped
  • ½ red birdseye chilli (or to taste), finely chopped
  • 1 small clove of garlic, crushed or finely chopped
  • ½ a lemon, sliced into discs
  • A couple of small glugs of olive oil
  • 1 packet of tenderstem broccoli
  • A medium-sized handful of petit pois
  • 8 cherry tomatoes, washed and halved


  1. Preheat the oven to 190 / 170 (fan oven) / Gas mark 5.
  2. Make a foil parcel for the trout fillets. Squeeze a little lemon juice over them and lay the slices over the top. Season with black pepper, seal the parcels and place in the oven. They’ll need to bake for around 20 minutes, depending on their size.
  3. Place a large frying pan on a medium heat with a small glug of oil. Add the kale and sauté for 5 minutes.
  4. Add the cabbage, chilli and garlic to the kale pan and sauté for a further 10 minutes, then turn down the hob to a low heat.
  5. Meanwhile, bring a pan of water to the boil.
  6. When there’s 10 minutes left until the fish is ready, add the tomatoes to a roasting tin with a small drizzle of olive oil and place in the oven, then start steaming the broccoli.
  7. When the broccoli has been steaming for 3 minutes add the petit pois and steam for a further 5 minutes.
  8. When the fish is ready, make a bed of the kale, cabbage and chilli on a plate then lay the trout fillet on the top.
  9. When the broccoli and peas are steamed, serve on the plate, sprinkling the roasted tomatoes over the top.


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