Sea Trout Recipe

Prep fish

Pat the sea trout fillets dry with paper towels. Score the skin lightly (1–2 shallow diagonal cuts) to prevent curling. Season both sides with 1 tsp salt and 3/4 tsp black pepper; rub in lemon zest on the flesh side.

Cook fish

Heat a large nonstick or stainless steel skillet over medium-high heat until hot. Add 2 tbs olive oil and swirl. Place fillets skin-side down, pressing gently with a spatula for 20–30 seconds to ensure good contact. Reduce heat to medium and cook skin-side down 4–5 minutes, until the skin is crisp and the flesh is opaque about three-quarters of the way up. Flip carefully, add 1 tbs butter, spoon the melting butter over the fillets and cook 45–90 seconds more (depending on thickness) until just cooked through. Transfer to a warm plate and keep loosely tented while completing other components.

Preheat oven to 425°F (220°C). Toss quartered fennel bulbs with 2 tbs olive oil, 1/2 tsp salt and 1/4 tsp black pepper on a rimmed baking sheet in a single layer. Roast for 22–28 minutes, turning once halfway, until caramelized at the edges and tender. Remove from oven, sprinkle with chopped fennel fronds and set aside. If preparing simultaneously with fish, roast ahead and rewarm briefly in a 350°F (175°C) oven for 5–7 minutes before serving.

Rinse and simmer

Rinse 1 cup lentils du Puy under cold water and pick out any debris. In a medium saucepan combine lentils and 2.5 cups water or stock. Add bay leaf. Bring to a gentle boil, then reduce to a simmer and cook uncovered for 18–22 minutes until al dente. Drain any excess liquid and discard bay leaf.

Sauté aromatics & finish lentils

While lentils simmer, heat 1 tbs olive oil in a small skillet over medium heat. Add finely diced carrot, celery, and chopped shallot; sauté 4–5 minutes until softened. Add minced garlic and cook 30 seconds. Stir the softened vegetables into the cooked lentils with 1 tsp fresh thyme leaves, 1 tsp butter, 1 tsp red wine vinegar, 3/4 tsp salt and 1/4 tsp black pepper. Taste and adjust seasoning. Keep warm.

Segment the 2 blood oranges over a bowl to catch juices: cut away peel and pith then cut between membranes to release segments. Reserve 1 tbsp of the juice for the vinaigrette. In a small bowl whisk together 1 tbsp blood orange juice, 1 tsp white wine vinegar, 1/2 tsp Dijon, 1/2 tsp honey, 3 tbs olive oil, 1/4 tsp salt and 1/4 tsp black pepper until emulsified. Toss the segmented blood orange gently with the vinaigrette.

Assemble and finish: Spoon a warm bed of lentils onto each plate, arrange roasted fennel alongside. Place a sea trout fillet on top or beside the lentils. Scatter dressed blood orange segments around the plate and drizzle any remaining vinaigrette sparingly over the fish and fennel. Garnish with microgreens or baby arugula and a few extra fennel fronds. Serve immediately.