Sea trout with chilli garlic sourdough crumbs

Sea trout is much like salmon but is nearly always wild caught and sustainable. The flakes are a little smaller and as the sea trout starts its life in fresh water before migrating to shallow sea it has a slightly fresher flavour.

The chilli and garlic crumbs add to its beauty. I made my own breadcrumbs but you could just as well use panko crumbs. If you have sourdough hanging about you can just blitz it, bag it and freeze for future use.

With so much bread wasted in this country it’s a real win.

Prep time: 10 mins
Cook time: 20 mins
Servings: 2
Servings: 2


  • 2 sea trout fillets, skin-on
  • 6 dessert spoons of sourdough bread crumbs
  • 1 small red chilli finely chopped, I used 2 teaspoons of frozen
  • 1 small garlic clove, peeled and finely chopped
  • small bunch of fresh parsley, finely chopped
  • olive oil
  • sea salt
  • tin foil


Heat the oven to 200 degrees.

Combine the breadcrumbs, chilli, garlic, parsley and a good pinch of sea salt.

Place the fish in an oiled roasting dish and spoon the crumbs all over each piece. Drizzle some olive oil over. Loosely cover with foil and bake for 15 mins then remove the foil and bake til the crumbs are golden, about another 5-10 mins.

Nutrition Info


Salmon (and its peer, sea trout) is very high in Vitamin B12, which is important for red blood cell production. A deficiency in B12 can result in a form of anaemia. B12 also helps to regulate production of a hormone called Homocysteine, an excess of which can lead to heart and blood vessel disease and stroke. Salmon is also a good source of Vitamin D, whose functions include bone health, blood sugar control and immunity. Many people are Vitamin D deficient – our bodies largely get it from sunlight with food being a secondary source.

Always buy good salmon, responsibly produced and organic. Salmon farming is riddled with issues, not just for the fish themselves, and us as consumers, but for the environment.

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If I fished just to catch a fish my fishing trips would have ended long ago.

Zane Grey

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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