For the trout with pine nut crust ... Add the lemon juice at the end, allowing it to slightly reduce in the pan. For the herb rice, heat the oil in an ovenproof pan and gently fry the onion ...

Fillets require pin-boning. Rainbow trout has an earthy flavour, so pairs well with strong flavours such as lemon juice, garden herbs and butter. Classic recipes include Trout with almonds.

Trout is a good source of omega-3 fatty acids and protein. It also contains quite a few vitamins, especially from the B group. It's also significant that it's very easy to prepare.