Dinner

Trout with Beetroot, Horseradish and New Potatoes

Name: Trout with Beetroot, Horseradish and New Potatoes
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 170 g Trout fillet; 120 g Cooked beetroot; 180 g New potatoes; 2 tsp (12 g) Creamed horseradish; 50 g Greek yogurt, 0% fat; 40 g Watercress; 3 sprays, about 0.75 g Olive oil spray; A few fronds Fresh dill

Pan-fried trout with warm beetroot, boiled new potatoes and a horseradish yogurt, with watercress and dill. 46 g of protein for 446 kcal.

Calories: 446kcal
Protein: 46g
Fat: 11g
Carbs: 43g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Milk
Eggs
Fish

Creamed horseradish is made with cream and often egg yolk. Plain grated horseradish carries neither.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Recipe in pictures

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Trout with Beetroot, Horseradish and New Potatoes, plated and ready to serve. — The finished recipe. Trout with Beetroot, Horseradish and New Potatoes

Ingredients 1 to 6 for trout with beetroot, horseradish and new potatoes arranged separately on a dark worktop. — Ingredients 1 to 6. 170 g Trout fillet (Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.). 120 g Cooked beetroot (Vacuum-packed cooked beetroot, not the pickled kind in vinegar. Vacuum-packed, not pickled. Pickled beetroot carries vinegar and usually sulphites.). 180 g New potatoes (Raw weight, skins on.). 2 tsp (12 g) Creamed horseradish. 50 g Greek yogurt, 0% fat. 40 g Watercress

Ingredients 7 to 8 for trout with beetroot, horseradish and new potatoes arranged separately on a dark worktop. — Ingredients 7 to 8. 3 sprays, about 0.75 g Olive oil spray (Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.). A few fronds Fresh dill

Trout with Beetroot, Horseradish and New Potatoes, preparation step 1: Boil the potatoes for fifteen minutes. Warm the beetroot in wedges in the pan with the potatoes for the last two minutes, or in the microwave for a minute. — Step 1. Boil the potatoes for fifteen minutes. Warm the beetroot in wedges in the pan with the potatoes for the last two minutes, or in the microwave for a minute.

Trout with Beetroot, Horseradish and New Potatoes, preparation step 2: Stir the horseradish into the yogurt with a pinch of salt. — Step 2. Stir the horseradish into the yogurt with a pinch of salt.

Trout with Beetroot, Horseradish and New Potatoes, preparation step 3: Fry the trout skin-side down in a sprayed pan over a medium-high heat for four minutes, then flesh-side for two. — Step 3. Fry the trout skin-side down in a sprayed pan over a medium-high heat for four minutes, then flesh-side for two.

The finished trout with beetroot, horseradish and new potatoes. — Step 4. Plate the potatoes, beetroot and watercress, set the fish on top and spoon the horseradish yogurt alongside with the dill.

01 / 07

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Ingredients

Trout fillet170 g
Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.
Cooked beetroot120 g
Vacuum-packed cooked beetroot, not the pickled kind in vinegar. Vacuum-packed, not pickled. Pickled beetroot carries vinegar and usually sulphites.
New potatoes180 g
Raw weight, skins on.
Creamed horseradish2 tsp (12 g)
Greek yogurt, 0% fat50 g
Watercress40 g
Olive oil spray3 sprays, about 0.75 g
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
Fresh dillA few fronds

Method

Boil the potatoes for fifteen minutes. Warm the beetroot in wedges in the pan with the potatoes for the last two minutes, or in the microwave for a minute.
Stir the horseradish into the yogurt with a pinch of salt.
Fry the trout skin-side down in a sprayed pan over a medium-high heat for four minutes, then flesh-side for two.
Plate the potatoes, beetroot and watercress, set the fish on top and spoon the horseradish yogurt alongside with the dill.

Worth knowing

Creamed horseradish is a fifth of the fat of soured cream, and yogurt stretches two teaspoons of it across the plate.
Trout and beetroot both stain, so plate the beetroot last if you care how it looks.

Other dinner recipes that share ingredients with this one, or every dinner between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.