eCook Meal
Tasty Trout Salad
with boiled baby potatoes, cucumber ribbons & peas
Picture it: Green leaves, cucumber ribbons, plumped peas, & toasted sunflower seeds form the base of this ultimate scrumptious salad. Boiled baby potatoes give it substance, a mustard vinaigrette some tang, and flaked trout & crispy skin the wow factor. It’s Instagram worthy, Chef!
Serving guide
Choose your portion size.
TINY ‘TATOES
Place the halved baby potatoes in a pot of salted water over high heat. Pop on a lid and bring to the boil. Once boiling, remove the lid and reduce the heat. Simmer until cooked through and soft, 15-20 minutes. Remove from the heat and drain. Cover with the lid to keep warm.
FOR THE FRESHNESS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and set aside. Rinse, pick, and finely chop the mixed herbs. Rinse and roughly shred the salad leaves. Peel the Cucumber into ribbons.
DRESSED TO IMPRESS
In a small bowl, combine ½ the chopped herbs, the mustard vinaigrette, a drizzle of olive oil, a sweetener, and seasoning.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IT’S ALL ABOUT THE TROUT
Pat the trout dry with paper towel and season. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout, skin-side down, until crispy, 2-3 minutes. Flip and fry until cooked through to your preference, for a further 30-60 seconds. Remove from the pan and flake the cooked trout using two forks. Roughly chop the crispy trout skin.
SUMMER SALAD PERFECTION
Make a bed of the shredded salad leaves and the Cucumber ribbons. Scatter over the baby potatoes, the plumped peas, the sunflower seeds, and the flaked trout. Drizzle over the dressing and garnish with the chopped crispy skin and the remaining chopped herbs. Finish it off with a crack of black pepper. Dig in, Chef!
Baby Potatoes - 200g
Peas - 40g
Mixed Herbs - 7g
Salad Leaves - 20g
Cucumber - 100g
Mustard Vinaigrette - 20ml
Sunflower Seeds - 5g
Rainbow Trout Fillet - 1
TINY ‘TATOES
Place the halved baby potatoes in a pot of salted water over high heat. Pop on a lid and bring to the boil. Once boiling, remove the lid and reduce the heat. Simmer until cooked through and soft, 15-20 minutes. Remove from the heat and drain. Cover with the lid to keep warm.
FOR THE FRESHNESS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and set aside. Rinse, pick, and finely chop the mixed herbs. Rinse and roughly shred the salad leaves. Peel the Cucumber into ribbons.
DRESSED TO IMPRESS
In a small bowl, combine ½ the chopped herbs, the mustard vinaigrette, a drizzle of olive oil, a sweetener, and seasoning.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IT’S ALL ABOUT THE TROUT
Pat the trout dry with paper towel and season. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout, skin-side down, until crispy, 2-3 minutes. Flip and fry until cooked through to your preference, for a further 30-60 seconds. Remove from the pan and flake the cooked trout using two forks. Roughly chop the crispy trout skin.
SUMMER SALAD PERFECTION
Make a bed of the shredded salad leaves and the Cucumber ribbons. Scatter over the baby potatoes, the plumped peas, the sunflower seeds, and the flaked trout. Drizzle over the dressing and garnish with the chopped crispy skin and the remaining chopped herbs. Finish it off with a crack of black pepper. Dig in, Chef!
Baby Potatoes - 400g
Peas - 80g
Mixed Herbs - 13g
Salad Leaves - 40g
Cucumber - 200g
Mustard Vinaigrette - 40ml
Sunflower Seeds - 10g
Rainbow Trout Fillets - 2
TINY ‘TATOES
Place the halved baby potatoes in a pot of salted water over high heat. Pop on a lid and bring to the boil. Once boiling, remove the lid and reduce the heat. Simmer until cooked through and soft, 20-25 minutes. Remove from the heat and drain. Cover with the lid to keep warm.
FOR THE FRESHNESS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and set aside. Rinse, pick, and finely chop the mixed herbs. Rinse and roughly shred the salad leaves. Peel the Cucumber into ribbons.
DRESSED TO IMPRESS
In a small bowl, combine ½ the chopped herbs, the mustard vinaigrette, a drizzle of olive oil, a sweetener, and seasoning.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IT’S ALL ABOUT THE TROUT
Pat the trout dry with paper towel and season. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout, skin-side down, until crispy, 2-3 minutes. Flip and fry until cooked through to your preference, for a further 30-60 seconds. Remove from the pan and flake the cooked trout using two forks. Roughly chop the crispy trout skin.
SUMMER SALAD PERFECTION
Make a bed of the shredded salad leaves and the Cucumber ribbons. Scatter over the baby potatoes, the plumped peas, the sunflower seeds, and the flaked trout. Drizzle over the dressing and garnish with the chopped crispy skin and the remaining chopped herbs. Finish it off with a crack of black pepper. Dig in, Chef!
Baby Potatoes - 600g
Peas - 120g
Mixed Herbs - 20g
Salad Leaves - 60g
Cucumber - 300g
Mustard Vinaigrette - 60ml
Sunflower Seeds - 15g
Rainbow Trout Fillets - 3
TINY ‘TATOES
Place the halved baby potatoes in a pot of salted water over high heat. Pop on a lid and bring to the boil. Once boiling, remove the lid and reduce the heat. Simmer until cooked through and soft, 20-25 minutes. Remove from the heat and drain. Cover with the lid to keep warm.
FOR THE FRESHNESS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and set aside. Rinse, pick, and finely chop the mixed herbs. Rinse and roughly shred the salad leaves. Peel the Cucumber into ribbons.
DRESSED TO IMPRESS
In a small bowl, combine ½ the chopped herbs, the mustard vinaigrette, a drizzle of olive oil, a sweetener, and seasoning.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IT’S ALL ABOUT THE TROUT
Pat the trout dry with paper towel and season. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout, skin-side down, until crispy, 2-3 minutes. Flip and fry until cooked through to your preference, for a further 30-60 seconds. Remove from the pan and flake the cooked trout using two forks. Roughly chop the crispy trout skin.
SUMMER SALAD PERFECTION
Make a bed of the shredded salad leaves and the Cucumber ribbons. Scatter over the baby potatoes, the plumped peas, the sunflower seeds, and the flaked trout. Drizzle over the dressing and garnish with the chopped crispy skin and the remaining chopped herbs. Finish it off with a crack of black pepper. Dig in, Chef!
Baby Potatoes - 800g
Peas - 160g
Mixed Herbs - 25g
Salad Leaves - 80g
Cucumber - 400g
Mustard Vinaigrette - 80ml
Sunflower Seeds - 20g
Rainbow Trout Fillets - 4
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R236.61
for 4 servings · R59.15 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Baby Potatoes needs 800 gBaby Potatoes 700 g 700 g at R24.99 · 1.14× packR28.56
-
Peas needs 160 gSplit Pea Soup Mix 750 g 750 g at R42.99 · 21% of packR9.17
-
Cucumber needs 400 gMini Cucumbers 350 g 350 g at R31.99 · 1.14× packR36.56
-
Sunflower Seeds needs 20 gSunflower Seeds 250 g 250 g at R44.99 · 8% of packR3.60
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Mixed Herbs needs 25 gBoursin® High Fat Soft Cheese with Garlic & Mixed Herbs 150 g 150 g at R84.99 · 17% of packR14.17
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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Rainbow Trout Fillets needs 4Rainbow Trout Side 220 g R139.99 · whole pack (size can't be divided)R139.99
Not in the Woolies basket — source these elsewhere:
- Mustard Vinaigrette
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tasty Trout Salad?
The preparation time for Tasty Trout Salad with boiled baby potatoes, cucumber ribbons & peas is between 15 and 30 minutes.
What is the total time required to make Tasty Trout Salad with boiled baby potatoes, cucumber ribbons & peas?
The total time required to make Tasty Trout Salad with boiled baby potatoes, cucumber ribbons & peas is between 25 and 30 minutes.
How many servings does Tasty Trout Salad provide?
4 servings
What are the main ingredients in Tasty Trout Salad?
Baby Potato, Cucumber, Fish, Mixed Herbs, Mustard Vinaigrette, Pea, Rainbow Trout Fillets, Salad Leaves, Sunflower Seeds
What is the nutritional information of Tasty Trout Salad?
Calories: 430, Carbs: 42 grams, Fat: grams, Protein: 34.6 grams, Sugar: 9.4 grams, Salt: 273 grams
How do I prepare Tasty Trout Salad?
IT’S ALL ABOUT THE TROUT: Pat the trout dry with paper towel and season. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout, skin-side down, until crispy, 2-3 minutes. Flip and fry until cooked through to your preference, for a further 30-60 seconds. Remove from the pan and flake the cooked trout using two forks. Roughly chop the crispy trout skin. TINY ‘TATOES: Place the halved baby potatoes in a pot of salted water over high heat. Pop on a lid and bring to the boil. Once boiling, remove the lid and reduce the heat. Simmer until cooked through and soft, 15-20 minutes. Remove from the heat and drain. Cover with the lid to keep warm. SUMMER SALAD PERFECTION: Make a bed of the shredded salad leaves and the cucumber ribbons. Scatter over the baby potatoes, the plumped peas, the sunflower seeds, and the flaked trout. Drizzle over the dressing and garnish with the chopped crispy skin and the remaining chopped herbs. Finish it off with a crack of black pepper. Dig in, Chef! FOR THE FRESHNESS: Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and set aside. Rinse, pick, and finely chop the mixed herbs. Rinse and roughly shred the salad leaves. Peel the cucumber into ribbons. SUNNY SEEDS: Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside. DRESSED TO IMPRESS: In a small bowl, combine ½ the chopped herbs, the mustard vinaigrette, a drizzle of olive oil, a sweetener, and seasoning.
What should be prepared from my kitchen to make Tasty Trout Salad?
Baby Potato, Cucumber, Fish, Mixed Herbs, Mustard Vinaigrette, Pea, Rainbow Trout Fillets, Salad Leaves, Sunflower Seeds
How many calories does Tasty Trout Salad have?
430 calories
How much fat content does Tasty Trout Salad have?
grams