Rigatoni with Ocean Trout, Broad beans and Mint

Whoever said that pasta is fattening ought to look at this and think again…

This dish could not be healthier if it tried… concentrated onto one plate you have the goodness of vibrant green broad beans, the Omega 3 provided by a flaky, succulent ocean trout fillet, the zing of lemon zest, the fragrance of freshly chopped mint and chives, all married with al dente cooked rigatoni, tossed with EVOO.

I dare any health freak with a fear of carbohydrates, to say that this is not good for you….

It s also spectacularly easy to make, this alone is a good thing.


1 150 gr (1/3 pound) fillet of boneless and skinless ocean trout

180 gr (6.5 oz) of short pasta

The zest of 1 lemon

a handful of chopped up mint and chives

freshly ground black pepper

4 tablespoons of EVOO

Bring a large pot of salted water to the boil.

In the meantime, cook your fish.

You can either steam it of pan fry it. Either way, keep it a little under as, when you toss it with the cooked pasta, the residual heat will cook it further.

When you water is boiling, drop a cup of podded broad beans and blanch for 1 minute. Drain and rinse under cold water to arrest the cooking process.

Drop your pasta in the same *boiling water and cook until al dente.

While the pasta is cooking, shell (take the skin off) your cooked broad beans, and mix them in a large bowl with the flaked up trout, the herbs, the oil and salt to taste.

Drain the pasta and reserve 1/4 of a cup of cooking liquor.

Toss the pasta with the other ingredients and mix well. If it’s looking to dry, add a tablespoon or two of pasta water. Sprinkle with lemon zest and freshly ground pepper.

Serve hot, warm or at room temperature as a nice pasta salad.

* Boiling your pasta in the same pot you have cooked your vegetables is a cooking technique often employed in Italy. The pasta will retain the goodness and the flavor of your greens and you don’t have to wash two pots. It’s a win-win!

Silvia’s Cucina is on Facebook

4 Comments Add yours

  1. Silvia! I just love how you combine unlikely ingredients and make something spectacular!! That’s right up Bohemian Ally’s Alley!! xoxox Divine!!

    1. Thanks Ally! I love that you ‘get’ me!

  2. Anna says:

    This is certainly a creative and healthy dish. I looooove your blog Silvia, especially because you show people that carbs are not the enemy (maybe I have written this already, but I can’t stress this enough).

    1. Grazie Anna! Like you, I am so over the misconception that Italian food is rich and unhealthy. Good, proper Italian food is perfectly balanced and nutritious!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s