Ocean trout

Ocean trout is a name used for trout that has spent time at sea, often sold as fillets. Its pink flesh and mild flavour make it a good choice for recipes that call for salmon.

Pat the skin dry, season, then fry skin-side down in a little oil over a medium heat for about 4–5 minutes. Turn and cook for another 2–3 minutes, until the fish is cooked through; follow the Food Standards Agency’s advice to reach 70°C for 2 minutes.

Bake fillets in a preheated oven at 200°C for about 12–15 minutes, depending on their thickness. They should be opaque and flake easily, and cooked through to 70°C for 2 minutes.

Keep it covered in the fridge at 5°C or below and use it by the use-by date. If you won’t cook it in time, freeze it before that date.

Serve it with new potatoes, green vegetables and lemon for a simple British-style supper. It also works well in fish pie or flaked into a salad with watercress.

Yes: use it in the same recipes, including traybakes and fishcakes. Ocean trout has 3.3 g fat per 100 g, compared with 11.5 g in ocean salmon.

The NHS recommends two portions of fish a week, including one portion of oily fish. Trout counts as oily fish, and an adult portion is about 140 g.

Yes. Ocean trout has 110 kcal per 100 g, compared with 182 kcal in ocean salmon; its fat content is 3.3 g, compared with 11.5 g.