Sea Trout with creamy mustard sauce

Sea Trout with creamy mustard sauce

Believe it or not summer is here. I already managed to forget about the holidays I enjoyed with my family last month. The days are now long and (usually) warm. I like getting back home after work and still being able to catch few last rays of sunshine in the garden. In my head summer calls for lighter, quicker dishes. Things that require minutes rather than hours of oven time. That’s why I particularly like fish and seafood in this season. They require much shorter cooking times easily work with summery sides such as salads. On this occasion I decided to share with you a sea trout recipe. Whilst classed as an oily fish it tastes and feels lighter than salmon. Addition of creamy sauce makes the dish feel indulgent and luxurious. Because it is so easy to prepare it makes a perfect choice for a relaxing Friday evening dinner. Just imagine, sitting on the patio with your better half, basking in the warm glow of the evening sun and enjoying this delicious dish. I don’t know about you but for me this what the summer is about.

For a change this is more grown up recipe. You may try it on your kids but if they don’t like it you will end up wasting a very good piece of fish. In my household this is something I cook for my wife when kids have already been fed and are preferably asleep.

Serves 2


  • 2 sea trout fillets (about 130g each)

For the marinade

  • 2 tsp brown sugar
  • 1 tblsp soy sauce
  • 2 tsp lemon juice
  • 1 tblsp white wine

For the sauce

  • 150 ml double cream
  • 2 tblsp wholegrain mustard
  • 2 tsp Dijon mustard
  • 2 tsp Worcestershire sauce
  • cayenne pepper
  • salt


  1. Mix together the marinade ingredients.
  2. Pinbone the trout fillets if necessary. Line a baking sheet with kitchen foil and grease gently with few drops of rapeseed oil. Lay the fillets on the prepared baking sheet.
  3. Set the oven to 180 centigrade
  4. Spoon the marinade over the trout, cover with kitchen foil and leave to stand until the oven is pre heated or at least 10 minutes.
  5. Place the fish in the middle of pre heated oven and bake for about 12 minutes until cooked (the meat should be opaque and firm to touch).
  6. Meanwhile, prepare the sauce. Put the cream, mustards and Worcestershire sauce into a saucepan. Bring to boil then reduce the heat and simmer for 7 minutes, stirring from time to time, until the liquid is reduced and syrupy.
  7. Season with salt and cayenne pepper.
  8. When you are ready to serve lift the trout fillet and arrange on individual pre heated plates. Spoon the sauce over and around the fish and garnish with few basil leaves.

Serve with Jersey potato salad accompanied by a chilled glass of Chardonnay.

sea trout fillet

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