Recipe: Trout with Lentils and Avocado Salsa

Trout is a good alternative to Salmon. It contains roughly 1/3rd of the fat of salmon but is still rich in omega 3. On the Marine Conservation Society's (MCS) fish finder web site Rainbow trout is marked as sustainability level 1-3 (meaning some sources are good to eat (1-2) and some are ok, but not that often (3)) So check how the trout is farmed to see how sustainable it is before purchasing.

Ingredients (serves 2):

The fish
- 2 Trout fillets (can use other sustainable oily fish as an alternative)
- baking paper
- salt, pepper, oil

The Lentils
- 1 Can of pre-cooked green lentils (400g)
- 1 Onion
- 2 cloves of garlic
- 150ml of vegetable stock

The Salsa
- 2 Avocados
- 1/2 red onion
- 1 lime

Method:

The fish:
1. Preheat the oven to 180 degrees
2. Place the fish in an oven dish, season with salt and pepper and rub with oil
3. get enough baking paper to cover the fish and wet under the tap, scrunching the paper so it becomes more malleable
4. place the paper over the fish to keep moisture in, bake in the oven for 15-20 minutes (check timings on the packet of the fish you bought for exact timings)

The Lentils:
1. dice and fry the onions in oil till soft
2. add crushed garlic and cook for a few minutes
3. add the lentils and fry for about a minute
4. Pour in the vegetable stock and simmer until the lentils are soft and the liquid around them has thickened (about 5 minutes)

The Salsa:
1. Chop  the avocados and the red onion and place in a bowl
2. squeeze in the juice from a whole lime and stir together

Plate up and enjoy!!