Head chef Vince Kundev, from The Duke on the Test in Romsey, gives top tips for his Pan Seared Chalkstream Trout with Sweet Potato, Butternut Squash and Ginger Dressing, the perfect January delight.
He said: “I love this dish because everything works so well together—it’s balanced, made with fresh, local produce, and incredibly healthy! It includes proteins, vegetables, and healthy fats, making it a perfect all-round meal.
(Image: The Duke on the Test) READ MORE: The award-winning chef cooking up a storm at the place named pub of the year
“The food you eat plays a crucial role in hormone regulation. Omega-3 from the locally produced Chalkstream Trout is especially important for fighting inflammation in your body. This trout is of exceptional quality, raised in pristine, clean waters.
“In just 30 minutes, you can have a healthy, tasty, and balanced meal that ticks all the boxes!
“I also love using superfood sweet potato. It’s packed with fibre, minerals, and a small amount of carbohydrates. It offers great benefits for heart health and helps maintain healthy blood pressure.”
(Image: The Duke on the Test) Serves: 4Time: 30 minutes
- 4 Chalkstream trout fillets
- Salt
- 3 tbsp olive oil
For the Butternut Squash and Sweet Potato mix:
- 1 butternut squash diced 2cm cubes
- 1 sweet potato diced 2cm cubes
- 3 tbsp olive oil
- 100g pumpkin seeds
- 100g sunflower seeds
- 25g sesame seeds
- 25g black sesame seeds
- 1 bunch of parsley, chopped
- 1/2 bunch of tarragon chopped
- Salt and pepper
For the dressing:
- 10cm piece of ginger, peeled
- 100ml sesame oil
- 50ml rice wine vinegar
- 1tbsp runny honey
- 2tbsp soy sauce
- Juice of 1 lime
Preheat oven to 200C/180C fanBlitz the dressing in a food processor or blender.
To make the Butternut Squash and Sweet Potato Salad:Season and roast the butternut squash, sweet potato and oil for 20-25 minutes, stirring at times.Toast the seeds in a frying pan until golden brown.Toss together the roasted sweet potato and butternut squash with the toasted seeds and chopped herbs. Add dressing.
For the trout fillets:
Season the fillets; heat the olive oil in a large frying pan. Once the pan is hot add the fillets and reduce the heat. Or cook the fillets in the oven.
When the fish is ready, assemble the dish. Divide the sweet potato mix onto four plates, add some green vegetables. Place the fish on top and finish with a drizzle of dressing.
If you would like to try this dish, cooked by Vince and the team, it’s now on the menu at The Duke on the Test.
(Image: The Duke on the Test)