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Trout and Vegetable Bake with New Potatoes

Preparation: 5 mins

Cooking: 25 mins

Serves 4, costs under £7.00

Ingredients

  • 4 Trout Fillets (310g)
  • 1 Cups Semi Skimmed Milk (140ml)
  • 3 Cups Mixed Vegetables (320g) (Frozen)
  • 6 Tablespoons Cheddar Cheese (150g) (Reduced Fat, Grated)
  • ½ Cups Porridge Oats (50g)
  • 20 New Potatoes (800g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Preheat the oven to 200oC / 180oC fan oven / 400oF / gas mark 6.
  2. Place the trout in a pan with the milk and simmer gently for 5 minutes. Boil the mixed vegetables for 2-3 minutes in a separate pan.
  3. Drain the mixed vegetables and place in an oven proof dish. If the trout still has skin on it,  remove it and then flake the fish into chunks.
  4. Add the fish to the vegetables with a small amount of  milk (1-2 tablespoons). Stir the mixture then top with the oats and grated cheese.
  5. Bake in the oven for 20 minutes until golden brown on top.
  6. While the bake is cooking, wash the potatoes and cut into smaller pieces if required then boil for 15 minutes. Serve bake and new potatoes together.

Nutritional Information


Per 100g
Per 430g serving (% ref. intake)

Energy Kcals
101.00
434.00 (22.00%)
Energy Kj
424.00
1823.00 (22.00%)
Protein
7.60g
32.70g
Total Fat
2.90g
12.50g (18.00%)
Saturated Fat
1.20g
5.20g (26.00%)
Carbohydrates
11.80g
50.70g
Total Sugars
1.50g
6.50g (7.00%)
NSP Fibre
1.60g
6.90g
Sodium
78.00g
335.00g
Salt
0.20g
0.90g (8.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.