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Trout dippers with guacamole
Look out for extra thick farmed trout but do make sure frozen fish is thawed before cooking.
What you need
- 6 tsp cornflour
- 100 g shelled blanched hazelnuts
- 3 tsp fresh parsley, chopped
- seasoning
- 450 g trout fillets, skinned and cut into strips
- 1 egg, beaten
- vegetable oil for deep frying
- 1 avocado, peeled, halved, stone removed and roughly chopped
- 6 tsp lemon juice
- 1/2 small onion, peeled and roughly chopped
- 150 ml creme fraiche
- 2 tsp worcestershire sauce
- seasoning
Method
Toss the avocado in the lemon juice to prevent discoloration. Place cornflour, hazelnuts, parsley and seasoning in a food processor. Process until mixed and hazelnuts are finely chopped.
Dip the trout strips in the beaten egg. Shake off excess then dip into the nut mixture to coat well.
Heat the oil in a deep fat fryer or large pan to 180°C / 350F. Lower the trout strips into the oil in a wire basket. Cook for 2-3 min until fish is cooked and coating is golden brown. Remove from oil and drain thoroughly.
Place avocado in a food processor with the onion, creme fraiche, Worcestershire sauce and seasoning. Process until smooth.
Spoon into a serving bowl. Arrange the trout strips on a serving plate and serve with the guacamole.
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Preparation 15 minutes Cook 2 minutes Total 17 minutes -
Energy 554 kcal/serving Fat 15.0 g/serving Carbohydrates 60.34 g/serving Glycaemic Index 26 Glycaemic Load 4.00 
Serving suggestion
Sprinkle paprika and chopped chives over the fish.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2318 | 853 | 10475 | 8350 |
| Energy (kcal) | 554 | 203 | 2500 | 2000 |
| Protein (g) | 33.9 | 12.5 | ||
| Carbohydrate (g) | 16.4 | 6.03 | 345 | 275 |
| Fat (g) | 40.9 | 15.0 | 95 | 70 |
| Fat (saturated) (g) | 8.27 | 3.04 | ||
| Fibre (g) | 5.92 | 2.18 | ||
| Sodium (mg) | 132 | 48.8 | ||
| Salt (equivalent) (g) | 0.33 | 0.12 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 139 | 51.3 | 800 |
| Vitamin B-12 (µg) | 10.1 | 3.73 | 1 |
| Vitamin B-6 (mg) | 0.60 | 0.22 | 2 |
| Vitamin C (mg) | 10.8 | 3.96 | 60 |
| Vitamin D (µg) | 7.63 | 2.81 | 266 |
| Vitamin E (mg) | 6.32 | 2.33 | 10 |
| Zinc (mg) | 1.92 | 0.71 | 15 |
| Calcium (mg) | 151 | 55.7 | 800 |
| Folate (mcg) | 82.7 | 30.4 | 200 |
| Iron (mg) | 3.89 | 1.43 | 14 |
| Magnesium (mg) | 101 | 37.3 | 300 |
| Niacin (mg) | 7.21 | 2.65 | 18 |
| Pantothenic acid (mg) | 3.46 | 1.27 | 6 |
| Riboflavin (mg) | 0.62 | 0.23 | 1.6 |
| Phosphorous (mg) | 471 | 173 | 800 |
| Thiamin (mg) | 0.66 | 0.24 | 1.4 |
This recipe is:
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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