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My Kitchen Rules

Mondays, Tuesdays & Wednesdays | TV2

Ep13 - Herb Crusted Rainbow Trout

Team: Eve & Jason

Prep: 40 mins

Cook: 35 mins

Serves: 4



2 rainbow trout, skinned & pin-boned (skin, heads & bones reserved)

1 egg white, lightly beaten

20 individual Italian parsley leaves, for garnish



Reserved fish heads and bones from trout

1 carrot, chopped

2 celery sticks with leaves, chopped

1 tsp fennel seeds

1 bay leaf

500ml cold water or fish stock

2 tsp lemon juice

pinch celery salt



4 tbs rolled oats

4 tbs pepitas/pumpkin seeds

4 tbs finely chopped oregano, lemon thyme, parsley, dill or fennel tops

4 tbs cold butter, chopped

1 tsp finely grated lemon zest



  1. To make broth, place the fish heads and bones, carrot, celery, fennel seeds, bay leaf and the water in a medium saucepan. Season. Bring to a simmer over lowest heat. Simmer for 20 minutes. Drain through a sieve lined with muslin into a clean saucepan.  Discard solids. 
  2. To prepare the fish crust, place all ingredients in a small processor. Season well with salt and pepper.
  3. Brush one side of each fish fillet with a little egg white and top with crust mixture, pressing down firmly and evenly.
  4. Heat a lightly oiled frying pan over medium-low heat. Cook fish fillets, two at a time, crust side down, lightly pressing with a spatula or fish slice, for about 2 minutes or until crust is golden and crisp. Turn and cook for a further 1-2 minutes or until fish is almost cooked through. Transfer to a warm plate to rest for 2 minutes.
  5. Cook reserved fish skin in same lightly oiled frying pan, turning occasionally, until golden and crisp on each side. Season.
  6. Bring broth to a simmer. Remove from heat and stir in juice and celery salt.
  7. To serve, ladle the hot stock into wide shallow bowls, place fish on the broth, ensuring it does not come up as high as the crust. Scatter broth with parsley  and garnish with crispy fish skin.



  • In show we chose to bake the fish and crust, but have given an alternative method here, to ensure a golden crisp result. If you prefer the oven method, simply arrange fish on a bed of lemon slices in an oven tray and bake at 180C for about 5-8 minutes or until fish is just cooked.
  • To turn this elegant dish into a light main course, simply add some steamed baby spring vegetables to the broth. Fresh podded peas, asparagus and baby leeks would all work well.
  • You can use one type or a combination of herbs in the crust, depending on freshness and availability.
  • We used water to make our fish broth, but you could use fish stock for a more robust flavour if preferred.