eCook Meal
Trout & Creamy Miso sauce
with avocado & sesame seeds
A beautiful fillet of trout smothered in a creamy cheat’s Hollandaise sauce made from Dijon mustard and crème fraĂ®che with a sneaky surprise umami kick – miso paste! Served with an avocado & corn salad, and roasted sesame butternut. All the skill with none of the fuss!
Serving guide
Choose your portion size.
THIS
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
DINNER
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IS GOING
Return the pan to high heat with a drizzle of oil. When hot, fry the Corn until lightly charred, 3-4 minutes (shifting occasionally). Remove from the pan and add to a bowl with the Avocado and lime juice.
TO BE
When the Butternut has 10-15 minutes remaining, return the pan to medium-low heat. Add the crème frâiche mix, the miso paste (to taste), and 30ml [50ml]|#7DA0D7 of warm water. Leave to simmer until slightly reduced, 2-3 minutes (stirring occasionally). Remove from the heat and whisk in 15g [30g]|#7DA0D7 of butter. If the sauce is too thick for your liking, loosen with a splash of warm water. Season, cover, and set aside.
ONE
Pat the trout dry with paper towel. Place a clean pan over medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down until crispy, 2-3 minutes. Flip and fry for a further 30-60 seconds or until cooked through to your preference.
TO REMEMBER
In a bowl, combine the roasted Butternut and ½ the toasted sesame seeds. Set aside. In the bowl with the avocado and corn, add the radish, the salad leaves, seasoning, and a drizzle of olive oil. Toss until combined.
CHEF!
Dish up the trout and pour over the miso Hollandaise. Serve alongside the sesame Butternut and the avocado salad. Garnish with the remaining sesame seeds.
THIS
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
DINNER
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IS GOING
Return the pan to high heat with a drizzle of oil. When hot, fry the Corn until lightly charred, 3-4 minutes (shifting occasionally). Remove from the pan and add to a bowl with the Avocado and lime juice.
TO BE
When the Butternut has 10-15 minutes remaining, return the pan to medium-low heat. Add the crème frâiche mix, the miso paste (to taste), and 30ml [50ml]|#7DA0D7 of warm water. Leave to simmer until slightly reduced, 2-3 minutes (stirring occasionally). Remove from the heat and whisk in 15g [30g]|#7DA0D7 of butter. If the sauce is too thick for your liking, loosen with a splash of warm water. Season, cover, and set aside.
ONE
Pat the trout dry with paper towel. Place a clean pan over medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down until crispy, 2-3 minutes. Flip and fry for a further 30-60 seconds or until cooked through to your preference.
TO REMEMBER
In a bowl, combine the roasted Butternut and ½ the toasted sesame seeds. Set aside. In the bowl with the avocado and corn, add the radish, the salad leaves, seasoning, and a drizzle of olive oil. Toss until combined.
CHEF!
Dish up the trout and pour over the miso Hollandaise. Serve alongside the sesame Butternut and the avocado salad. Garnish with the remaining sesame seeds.
THIS
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 35-40 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 30-35 minutes (shifting halfway).
DINNER
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IS GOING
Return the pan to high heat with a drizzle of oil. When hot, fry the Corn until lightly charred, 4-6 minutes (shifting occasionally). Remove from the pan and add to a bowl with the Avocado and lime juice.
TO BE
When the Butternut has 10-15 minutes remaining, return the pan to medium-low heat. Add the crème frâiche mix, the miso paste (to taste), and 80ml [100ml]|#7DA0D7 of warm water. Leave to simmer until slightly reduced, 2-3 minutes (stirring occasionally). Remove from the heat and whisk in 45g [60g]|#7DA0D7 of butter. If the sauce is too thick for your liking, loosen with a splash of warm water. Season, cover, and set aside.
ONE
Pat the trout dry with paper towel. Place a clean pan over medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down until crispy, 2-3 minutes. Flip and fry for a further 30-60 seconds or until cooked through to your preference.
TO REMEMBER
In a bowl, combine the roasted Butternut and ½ the toasted sesame seeds. Set aside. In the bowl with the avocado and corn, add the radish, the salad leaves, seasoning, and a drizzle of olive oil. Toss until combined.
CHEF!
Dish up the trout and pour over the miso Hollandaise. Serve alongside the sesame Butternut and the avocado salad. Garnish with the remaining sesame seeds.
THIS
Preheat the oven to 200°C. Spread the Butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 35-40 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 30-35 minutes (shifting halfway).
DINNER
Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IS GOING
Return the pan to high heat with a drizzle of oil. When hot, fry the Corn until lightly charred, 4-6 minutes (shifting occasionally). Remove from the pan and add to a bowl with the Avocado and lime juice.
TO BE
When the Butternut has 10-15 minutes remaining, return the pan to medium-low heat. Add the crème frâiche mix, the miso paste (to taste), and 80ml [100ml]|#7DA0D7 of warm water. Leave to simmer until slightly reduced, 2-3 minutes (stirring occasionally). Remove from the heat and whisk in 45g [60g]|#7DA0D7 of butter. If the sauce is too thick for your liking, loosen with a splash of warm water. Season, cover, and set aside.
ONE
Pat the trout dry with paper towel. Place a clean pan over medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down until crispy, 2-3 minutes. Flip and fry for a further 30-60 seconds or until cooked through to your preference.
TO REMEMBER
In a bowl, combine the roasted Butternut and ½ the toasted sesame seeds. Set aside. In the bowl with the avocado and corn, add the radish, the salad leaves, seasoning, and a drizzle of olive oil. Toss until combined.
CHEF!
Dish up the trout and pour over the miso Hollandaise. Serve alongside the sesame Butternut and the avocado salad. Garnish with the remaining sesame seeds.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R220.04
for 4 servings · R55.01 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Miso Paste needs 40 mlMiso Tasty White Miso Paste 200 g R69.99 · whole pack (size can't be divided)R69.99
-
Radish needs 80 gRadish 150 g 150 g at R22.99 · 53% of packR12.26
-
Corn needs 200 gKoo Creamstyle Sweetcorn 415 g 415 g at R23.99 · 48% of packR11.56
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Rainbow Trout Fillets needs 4Soya and Ginger Rainbow Trout Nibbles 20 g R21.99 · whole pack (size can't be divided)R21.99
-
Avocados needs 2Ripen at Home Loose Avocado R19.99 · whole pack (size can't be divided)R19.99
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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R22.99 · 23% of packR5.25
-
Black Sesame Seeds needs 20 mlBlack Sesame Seeds 250 g R63.99 · whole pack (size can't be divided)R63.99
-
Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
Not in the Woolies basket — source these elsewhere:
- Creme Fraiche Mix
- Lime Juice
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Trout & Creamy Miso sauce?
The preparation time for Trout & Creamy Miso sauce with avocado & sesame seeds is between 25 and 40 minutes.
What is the total time required to make Trout & Creamy Miso sauce with avocado & sesame seeds?
The total time required to make Trout & Creamy Miso sauce with avocado & sesame seeds is between 45 and 60 minutes.
How many servings does Trout & Creamy Miso sauce provide?
4 servings
What are the main ingredients in Trout & Creamy Miso sauce?
Avocado, Avocados, Black Sesame Seeds, Butternut, Corn, Creme Fraiche Mix, Fish, Lime Juice, Miso Paste, Radish, Rainbow Trout Fillet/s, Rainbow Trout Fillets, Salad Leaves
What is the nutritional information of Trout & Creamy Miso sauce?
Calories: 823, Carbs: 60 grams, Fat: grams, Protein: 36.7 grams, Sugar: 10.4 grams, Salt: 78 grams
How do I prepare Trout & Creamy Miso sauce?
CHEF!: Dish up the trout and pour over the miso Hollandaise. Serve alongside the sesame butternut and the avocado salad. Garnish with the remaining sesame seeds. TO REMEMBER: In a bowl, combine the roasted butternut and ½ the toasted sesame seeds. Set aside. In the bowl with the avocado and corn, add the radish, the salad leaves, seasoning, and a drizzle of olive oil. Toss until combined. ONE: Pat the trout dry with paper towel. Place a clean pan over medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down until crispy, 2-3 minutes. Flip and fry for a further 30-60 seconds or until cooked through to your preference. TO BE: When the butternut has 10-15 minutes remaining, return the pan to medium-low heat. Add the crème frâiche mix, the miso paste (to taste), and 30ml [50ml]|#7DA0D7 of warm water. Leave to simmer until slightly reduced, 2-3 minutes (stirring occasionally). Remove from the heat and whisk in 15g [30g]|#7DA0D7 of butter. If the sauce is too thick for your liking, loosen with a splash of warm water. Season, cover, and set aside. IS GOING: Return the pan to high heat with a drizzle of oil. When hot, fry the corn until lightly charred, 3-4 minutes (shifting occasionally). Remove from the pan and add to a bowl with the avocado and lime juice. DINNER: Place the sesame seeds in a pan over medium heat. Toast until they pop, 2-3 minutes (shifting occasionally). Remove from the pan and set aside. THIS: Preheat the oven to 200°C. Spread the butternut on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
What should be prepared from my kitchen to make Trout & Creamy Miso sauce?
Avocado, Avocados, Black Sesame Seeds, Butternut, Corn, Creme Fraiche Mix, Fish, Lime Juice, Miso Paste, Radish, Rainbow Trout Fillet/s, Rainbow Trout Fillets, Salad Leaves
How many calories does Trout & Creamy Miso sauce have?
823 calories
How much fat content does Trout & Creamy Miso sauce have?
grams