A smart recipe for roast trout & potatoes

A bed of watercress adds vitamins and a slightly peppery flavour to this dish. Read on for a delicious recipe that's sure to impress.

• Preparation: 20 minutes.
• Cooking: 50 minutes.
• Serves 4.

Ingredients:

• 750 g (1 1⁄2 lb) potatoes, quartered
• 15 ml (1 tbsp) olive oil
• 4 medium trout, cleaned
• Sprigs of fresh tarragon
• Pinch each of salt and black pepper
• 1 orange, cut into 16 half slices
• 1 lemon, cut into 16 half slices
• 50 ml (1⁄4 c) freshly squeezed orange juice
• 1 English cucumber, peeled
• 175 ml (6 oz) low-fat plain yogurt
• 30 ml (2 tbsp) chopped mint
• 150 ml (5 oz) watercress, washed and trimmed

Instructions:

1. Preheat oven to 200ºC (400ºF). Place potatoes in a large saucepan with enough water to cover. Bring to a boil. Reduce heat and simmer five minutes. Drain and return potatoes to pan.
2. Drizzle with oil and toss to coat, then lay out on a baking sheet. Roast until tender, turning several times, for about 25 minutes.
3. Season inside of trout with tarragon, salt and pepper. Cut four 30 centimetre (12 inch) squares of aluminum foil. Divide half the citrus slices among foil squares, lay fish on top and cover with remaining slices. Sprinkle orange juice over the top.
4. Wrap fish in foil and seal packets. Lay packets on second baking sheet and bake for 20 minutes.
5. Meanwhile, coarsely grate the cucumber into a sieve and press out excess water. Combine cucumber, yogurt and mint in a small bowl.
6. Arrange the fish and potatoes on serving plates. Spoon on cucumber sauce and garnish with watercress and citrus slices.

Each serving contains:

• 430 calories
• 40 g protein
• 12 g fat (including 3 g saturated fat)
• 165 mg cholesterol
• 43 g carbohydrates
• 6 g fibre
• 160 mg sodium

• It's hard to believe the ever popular and highly nutritious potato was once thought to be poisonous. Today, many varieties of red, white, yellow and blue potatoes regularly compete for space on grocery store shelves.
• Potato skins are richer in B vitamins, fibre, calcium, iron, phosphorus, potassium and zinc than potato flesh.
• All the best flavour in a potato is close to the skin. Use a potato peeler instead of a knife to pare off the skin as thinly as possible, in order to preserve the maximum taste.

This tasty dish is surprisingly nutritious! Try it today for a delicious meal that will quickly become a family favourite.