Health gurus Mini Spencer and Sam Rice have joined forces and produced a fabulous recipe book to entice and benefit all those of a certain age – and everyone else, for that matter! The Midlife Kitchen: Health-Boosting Recipes for Midlife and Beyond (Octopus Publishing Group) has some super delicious and nutritious dishes for those conscious of their health and wellbeing. We thought we’d pick this yum trout dish from the book to share with Starfish readers. 

We love it!

This zingy green sauce pays homage to the fabulous flavours of Thailand and is the perfect partner for a piece of oily fish. Our favourite is a pale-pink and delicate trout fillet, flash-fried to give it a crisp skin, but the dressing would work well with any fish fillet: salmon, snapper, sea bass or sea bream would all be excellent. For maximum Midlife points, try it with fresh grilled mackerel or sardines.

Serves 2


2 trout fillets, about 125g each, with skin on

A little olive oil

Sea salt flakes and freshly

Ground black pepper

Coriander leaves, to serve

For the Salsa

A handful of coriander (leaves and stalks), roughly chopped

A thumb-sized piece of fresh root ginger, peeled and chopped

A thumb-sized piece of fresh turmeric, peeled and chopped

1 garlic clove, peeled and halved

2 spring onions, roughly chopped

1 large red chilli, deseeded and roughly chopped, or to taste

Juice of 1 lime

2 tsp sesame oil

2 tsp soy sauce

2 tsp runny honey

1 tsp Thai fish sauce (nam pla)


Place all the salsa ingredients in a food processor and pulse to form a coarse paste.

Heat a griddle pan or large frying pan over a high heat until it is hot enough to crisp the trout skin.

Drizzle the fish with a little olive oil and season well, then place, skin-side down, in the hot pan, pressing lightly. Cook for 3–4 minutes until the skin turns crisp.

Gently flip the fillets, reduce the heat and cook for a further 2–3 minutes until the fish is cooked through and opaque (the timing will depend on the thickness of the fish).

Serve immediately, drizzled with a good amount of the zingy salsa.

Health Tip

There is an ever-increasing body of evidence to suggest that regular consumption of fish, and in particular oily fish like trout, reduces the risk of cardiovascular disease. They’re also a good source of vitamin D, the ‘sunshine vitamin’, which benefits the bones and immune system.




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