What are the main ingredients in Middle Eastern Spiced Trout?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel

What is the nutritional information of Middle Eastern Spiced Trout?

Calories: 730, Carbs: 87 grams, Fat: grams, Protein: 54.9 grams, Sugar: 18.2 grams, Salt: 509 grams

How do I prepare Middle Eastern Spiced Trout?

SPECKLED QUINOA: Preheat the oven to 180°C. Rinse the quinoa and place in a pot. Submerge in 400ml of salted water and place over a medium-high heat. Pop on the lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow it to stand off the heat for 10 minutes. PICKLE & ROAST: Place the cucumber in a bowl with the pickling liquid, toss to coat, and set aside. Place the drained lentils on a roasting tray. Coat in oil, season, and spread out in a single layer. Roast in the hot oven for 15-20 minutes until crispy. ZA’ATAR TROUT: Place a nonstick pan over a medium-high heat with a drizzle of oil. Pat the trout dry with paper towel, coat in the za’atar spice, and season. When hot, fry the trout, skin-side down, for 2-3 minutes until crispy. Flip and fry for a further 30 seconds. Remove from the pan once cooked to your liking. CREAMY DRESSING: Drain the cucumber, reserving the pickling liquid. Mix the leaves with the pickled cucumber and season to taste. Combine the cottage cheese with some reserved pickling liquid (to taste), ½ of the chopped mint, and season to taste. DIG IN!: Make a bed of jewelled quinoa and green salad and top with the crispy lentils and za’atar trout. Drizzle over the creamy cheese dressing and garnish with the remaining chopped mint. Enjoy!

What should be prepared from my kitchen to make Middle Eastern Spiced Trout?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel

Middle Eastern Spiced Trout

Name: Middle Eastern Spiced Trout
Prep time: 15 min
Total time: 35 min
Yield: 4 servings
Ingredients: Oil (cooking, olive or coconut); Salt & Pepper; Water; Paper Towel

Za’atar is the ultimate one-spice-fits-all – its nutty flavour beautifully elevates the gentle hues of the sustainably-caught rainbow trout fillet. Served with health-conscious quinoa grains, and roasted lentils. Ah yes, a drizzle of minty cottage cheese dressing – and there it is!

Middle Eastern Spiced Trout

with roasted lentils, quinoa & cottage cheese

Hands on Time: 15 - 30 minutes

Overall Time: 35 - 50 minutes

Download the Recipe for 2

Ingredients:

Cucumber
Fish
Fresh Mint
Green Leaves
Lentils
Low Fat Cottage Cheese
Pickling Liquid
Quinoa
Rainbow Trout Fillet
Rainbow Trout Fillets
Za'atar

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Water
Paper Towel

Serves 1

SPECKLED QUINOA
Preheat the oven to 180°C. Rinse the quinoa and place in a pot. Submerge in 200ml of salted water and place over a medium-high heat. Pop on the lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow it to stand off the heat for 10 minutes.
PICKLE & ROAST
Place the cucumber in a bowl with the pickling liquid, toss to coat, and set aside. Place the drained lentils on a roasting tray. Coat in oil, season, and spread out in a single layer. Roast in the hot oven for 15-20 minutes until crispy.
ZA’ATAR TROUT
Place a nonstick pan over a medium-high heat with a drizzle of oil. Pat the trout dry with paper towel, coat in the za’atar spice, and season. When hot, fry the trout, skin-side down, for 2-3 minutes until crispy. Flip and fry for a further 30 seconds. Remove from the pan once cooked to your liking.
CREAMY DRESSING
Drain the cucumber, reserving the pickling liquid. Mix the leaves with the pickled cucumber and season to taste. Combine the cottage cheese with some reserved pickling liquid (to taste), ½ of the chopped mint, and season to taste.
DIG IN!
Make a bed of jewelled quinoa and green salad and top with the crispy lentils and za’atar trout. Drizzle over the creamy cheese dressing and garnish with the remaining chopped mint. Enjoy!

Quinoa - 75ml
Cucumber - 50g
Pickling Liquid - 22,5ml
Lentils - 60g
Rainbow Trout Fillet - 1
Za'atar - 15ml
Green Leaves - 20g
Low Fat Cottage Cheese - 50ml
Fresh Mint - 3g

Download the Recipe

Serves 2

SPECKLED QUINOA
Preheat the oven to 180°C. Rinse the quinoa and place in a pot. Submerge in 400ml of salted water and place over a medium-high heat. Pop on the lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow it to stand off the heat for 10 minutes.
PICKLE & ROAST
Place the cucumber in a bowl with the pickling liquid, toss to coat, and set aside. Place the drained lentils on a roasting tray. Coat in oil, season, and spread out in a single layer. Roast in the hot oven for 15-20 minutes until crispy.
ZA’ATAR TROUT
Place a nonstick pan over a medium-high heat with a drizzle of oil. Pat the trout dry with paper towel, coat in the za’atar spice, and season. When hot, fry the trout, skin-side down, for 2-3 minutes until crispy. Flip and fry for a further 30 seconds. Remove from the pan once cooked to your liking.
CREAMY DRESSING
Drain the cucumber, reserving the pickling liquid. Mix the leaves with the pickled cucumber and season to taste. Combine the cottage cheese with some reserved pickling liquid (to taste), ½ of the chopped mint, and season to taste.
DIG IN!
Make a bed of jewelled quinoa and green salad and top with the crispy lentils and za’atar trout. Drizzle over the creamy cheese dressing and garnish with the remaining chopped mint. Enjoy!

Quinoa - 150ml
Cucumber - 100g
Pickling Liquid - 45ml
Lentils - 120g
Rainbow Trout Fillets - 2
Za'atar - 30ml
Green Leaves - 40g
Low Fat Cottage Cheese - 100ml
Fresh Mint - 5g

Download the Recipe

Serves 3

SPECKLED QUINOA
Preheat the oven to 180°C. Rinse the quinoa and place in a pot. Submerge in 600ml of salted water and place over a medium-high heat. Pop on the lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow it to stand off the heat for 10 minutes.
PICKLE & ROAST
Place the cucumber in a bowl with the pickling liquid, toss to coat, and set aside. Place the drained lentils on a roasting tray. Coat in oil, season, and spread out in a single layer. Roast in the hot oven for 15-20 minutes until crispy.
ZA’ATAR TROUT
Place a nonstick pan over a medium-high heat with a drizzle of oil. Pat the trout dry with paper towel, coat in the za’atar spice, and season. When hot, fry the trout, skin-side down, for 2-3 minutes until crispy. You might have to do this step in batches. Flip and fry for a further 30 seconds. Remove from the pan once cooked to your liking.
CREAMY DRESSING
Drain the cucumber, reserving the pickling liquid. Mix the leaves with the pickled cucumber and season to taste. Combine the cottage cheese with some reserved pickling liquid (to taste), ½ of the chopped mint, and season to taste.
DIG IN!
Make a bed of jewelled quinoa and green salad and top with the crispy lentils and za’atar trout. Drizzle over the creamy cheese dressing and garnish with the remaining chopped mint. Enjoy!

Quinoa - 225ml
Cucumber - 150g
Pickling Liquid - 67,5ml
Lentils - 180g
Rainbow Trout Fillets - 3
Za'atar - 45ml
Green Leaves - 60g
Low Fat Cottage Cheese - 150ml
Fresh Mint - 8g

Download the Recipe

Serves 4

SPECKLED QUINOA
Preheat the oven to 180°C. Rinse the quinoa and place in a pot. Submerge in 800ml of salted water and place over a medium-high heat. Pop on the lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow it to stand off the heat for 10 minutes.
PICKLE & ROAST
Place the cucumber in a bowl with the pickling liquid, toss to coat, and set aside. Place the drained lentils on a roasting tray. Coat in oil, season, and spread out in a single layer. Roast in the hot oven for 15-20 minutes until crispy.
ZA’ATAR TROUT
Place a nonstick pan over a medium-high heat with a drizzle of oil. Pat the trout dry with paper towel, coat in the za’atar spice, and season. When hot, fry the trout, skin-side down, for 2-3 minutes until crispy. You might have to do this step in batches. Flip and fry for a further 30 seconds. Remove from the pan once cooked to your liking.
CREAMY DRESSING
Drain the cucumber, reserving the pickling liquid. Mix the leaves with the pickled cucumber and season to taste. Combine the cottage cheese with some reserved pickling liquid (to taste), ½ of the chopped mint, and season to taste.
DIG IN!
Make a bed of jewelled quinoa and green salad and top with the crispy lentils and za’atar trout. Drizzle over the creamy cheese dressing and garnish with the remaining chopped mint. Enjoy!