Summer trout with pea shoot, strawberry and avocado salad

Cooking time: 30 mins

This week’s quick summer dinner is from Nutritional Scientist, Toral Shah - founder of @theurbankitchen. It’s light, delicious and nutritious and, if you’re feeling a bit swish, it’s also perfect with a cheeky glass of rosé. Hey, we’re all about balance here.

Why is it good for my brain?

Why is it good for my brain?

As Toral pointed out, (cos she’s awesome), trout is high in omega 3, an essential fatty acid that makes up the cell membranes in your brain - it’s also low on the mercury list, so that’s a bonus. **Avocados are high in monounsaturated fat**, which can help to lower the high blood pressure linked to cognitive decline; and strawberries contain anthocyanin, which helps to improve memory and focus.

“This seasonal low-carb meal makes the most of strawberries, basil and pea shoots which are all at their peak and full of nutrients in the late summer. Trout contains omega 3 fish oils which can reduce inflammation and prevent cancer, and the pea shoots are high in all water soluble vitamins such as vitamins B1, B2 and B6 and vitamin C.”



For the salad

● 50g pea shoots

● ½ medium avocado, cut into large dice

● ¼ red onion, finely sliced

● 50g fresh English strawberries, cut into half

For the fish

● 125g trout fillet

● ½ juice of 1 lemon

● 1 tsp floral mustard

● 1 clove of garlic, crushed

● 1 tbsp olive oil

(Top Tip – After marinating, the trout can be pan-fried, baked or even poached. And, if you can’t find trout, salmon is a great substitute.)

For the basil oil

● 20g lemon or normal basil

● 50ml fruity olive oil (we use the Gay Farmer)

● ½ tsp Maldon salt





● Prepare the marinade by mixing together the mustard, garlic, olive oil and lemon juice and marinate the trout for at least 15 min.

● Slice the red onion and soak in a bowl of iced water in the fridge for 15 minutes.

● In the meantime, prepare the basil oil by blitzing the basil with the oil and salt in a small food processor. You may need to add a little more oil to ensure that it is not too thick.

● Arrange the washed pea shoots on a plate, topped with the  strawberry halves, avocado and red onion.

● Heat a large non-stick pan and pan-fry the trout for about 3 minutes on each side or until fully cooked

● Arrange onto the salad and drizzle with the basil oil.

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