Baked Trout with Crushed Pea, Mint & Lemon Purée and Barley

Why This Supports Heart Health & Cholesterol

• Trout provides omega-3 fatty acids that reduce triglycerides and inflammatory signalling in vascular tissue.
• Peas offer fibre and plant protein, supporting glycaemic control and reducing hepatic lipid overproduction.
• Barley contains beta-glucan, proven to reduce LDL cholesterol.
• Mint and lemon enhance nitric oxide signalling, improving endothelial function.
• This dish targets lipids, inflammation and vascular health together.

Ingredients (Serves 2)

2 trout fillets
1 tbsp olive oil
150g pearl barley
200g frozen peas
1 tbsp chopped mint
Juice of ½ lemon
Black pepper

Method

Cook barley in simmering water for 30–35 minutes until tender.

Bake trout at 180°C for 12–15 minutes.

Blanch peas 2 minutes, then blend with mint, lemon and olive oil into a coarse purée.

Serve trout over barley with pea purée alongside.