Marry Berry Sesame Miso Trout is made with trout fillets, white miso paste, sesame seeds, sweet chilli sauce, pak choi, and spring onions. This recipe creates a flavorful Asian-inspired fish dish with a sweet and savory glaze. It takes about 30 minutes to prepare and serves 4.
Marry Berry Sesame Miso Trout Ingredients
- 4 × 125g (4½oz) raw fresh trout fillets, skin on
- 4 level tsp white miso paste
- 3 tbsp toasted sesame seeds
- 2 tbsp olive oil, plus extra for the veg
- Knob of butter
- 4 pak choi, sliced into large pieces
- 6 spring onions, finely sliced
For the glaze:
- 4 tbsp sweet chilli sauce
- 1 tsp white miso paste
- 2 tsp olive or sesame oil
How To Make Marry Berry Sesame Miso Trout
- Preheat Oven: Heat oven to 200°C/180°C Fan/Gas 6 and line a baking sheet with baking paper.
- Mix Glaze: Whisk glaze ingredients with 6 tbsp water in a bowl; set aside.
- Prepare Trout: Season trout, spread miso paste on flesh side, and press sesame seeds into the paste.
- Pan-Fry Fillets: Fry trout fillets miso-side down in oil for 2–3 mins, then flip and fry skin-side for 2 mins. Baste with foaming butter.
- Bake Trout: Transfer to baking sheet, skin-side down, and bake for 7–8 minutes until cooked through.
- Cook Veg: Wipe pan, heat oil, stir-fry pak choi and spring onions with seasoning until wilted.
- Plate and Glaze: Arrange veg on dish, top with trout. Warm glaze in pan and spoon over fish.
Recipe Tips
- Uniform Fillets: Choose trout fillets of equal size for even cooking.
- Make-Ahead Glaze: The glaze can be prepared in advance and gently reheated.
- Don’t Overcook: Trout cooks quickly—watch closely to avoid dryness.
- Swap Greens: Use spinach instead of pak choi if preferred.
- Serve Immediately: This dish is best enjoyed hot, right after glazing.
What To Serve With Sesame Miso Trout
This trout pairs well with jasmine or basmati rice, a crisp Asian slaw, or simple steamed edamame. A light miso soup also complements the meal beautifully.
How To Store Sesame Miso Trout
Refrigerate: Store leftovers in an airtight container for up to 1 day. Reheat gently.
Freeze: Not suitable for freezing.
Sesame Miso Trout Nutrition Facts
- Calories: 390
- Total Fat: 25g
- Saturated Fat: 5g
- Carbohydrates: 12g
- Sugar: 8g
- Protein: 30g
- Sodium: 660mg
FAQs
Can I use salmon instead of trout?
Yes, salmon fillets work well with the same method and glaze.
Is this dish spicy?
It’s mildly sweet with a touch of heat from the sweet chilli sauce.
Can I use red miso instead of white?
White miso is milder, but red miso can be used for a deeper flavor.
How do I know when trout is done?
The flesh should flake easily and be opaque throughout.
Can I skip sesame seeds?
Yes, though they add a pleasant crunch and nuttiness.
Marry Berry Sesame Miso Trout
Description
Crisp-skinned trout fillets glazed with a sweet-savoury miso sauce, served over wilted pak choi and spring onions for a fast, flavorful dinner.
Ingredients
For the glaze:
Instructions
- Preheat oven to 200°C; line baking sheet.
- Mix glaze with water; set aside.
- Spread miso on trout, press in sesame seeds.
- Fry trout miso-side down 2–3 mins; flip and baste with butter.
- Bake 7–8 mins skin-side down.
- Stir-fry pak choi and onions.
- Warm glaze, spoon over trout to serve.
Notes
- Select evenly sized fillets for consistent cooking.
- Glaze can be made ahead of time.
- Substitute pak choi with spinach as needed.
- Do not freeze; best served fresh and hot.