eCook Meal
Rainbow Trout Poke Bowl
with a tamari-sesame marinade & toasted hemp hearts
A queen amongst poke bowls! This one has all the nourishment of brown basmati rice and colourful slaw, plus the flavour of tamari, sesame oil, and pickled ginger. You’ve also got the option to enjoy your trout par-cooked, for a more authentic poke experience!
Serving guide
Choose your portion size.
COOK THE BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 200ml of salted water, pop on a lid, and bring to the boil. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
HEMP HEARTS
Place the hemp hearts in a nonstick pan over a medium heat. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them; they burn easily! Remove from the pan on completion and set aside to cool.
POKE BOWL PREP
Place the shredded cabbage and the sliced Chilli (to taste) in a bowl. Pour over half of the rice wine vinegar and season to taste. Toss to coat and set aside until serving. Place the remaining rice wine vinegar in a separate bowl, combine with the Tamari-Sesame sauce, and set aside. Loosen the hemp & coriander pesto with a drizzle of olive oil and set aside for serving.
Tamari-Sesame TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until the skin is crisp but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin and return it to the hot pan, setting the flesh aside. Fry the skin for 2 minutes per side until crispy. Remove from the pan and drain on some paper towel. Cut the trout flesh into bite-size cubes and add to the bowl of Tamari-Sesame sauce. Gently toss to coat and allow to marinate until serving, or cook further using step 5 if you prefer well-done trout. Roughly chop the skin and set aside for serving.
OPTIONAL STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the marinade in the bowl. Flash fry for about a minute until cooked through, shifting occasionally. Return to the bowl on completion and toss until coated in marinade.
READY A BOWL!
Pile in the nutty basmati and cover with the slaw. Scatter the trout pieces over the top. Sprinkle with the crispy skin and the chopped, pickled ginger to taste. Garnish with the toasted hemp hearts and sprinkle over any remaining fresh Chilli if you’d like. Finish off with a drizzle of hemp & coriander pesto. Poke time!
Brown Basmati Rice - 100ml
Shredded Red and Green Cabbage - 1
Hemp Seed Hearts - 5ml
Fresh Chilli - 1
Rice Wine Vinegar - 15ml
Tamari-Sesame - 25ml
The Real Food Factory Hemp & Coriander Pesto - 15ml
Rainbow Trout Fillet - 1
Pickled Ginger - 15g
COOK THE BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 400ml of salted water, pop on a lid, and bring to the boil. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
HEMP HEARTS
Place the hemp hearts in a nonstick pan over a medium heat. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them; they burn easily! Remove from the pan on completion and set aside to cool.
POKE BOWL PREP
Place the shredded cabbage and the sliced Chilli (to taste) in a bowl. Pour over half of the rice wine vinegar and season to taste. Toss to coat and set aside until serving. Place the remaining rice wine vinegar in a separate bowl, combine with the Tamari-Sesame sauce, and set aside. Loosen the hemp & coriander pesto with a drizzle of olive oil and set aside for serving.
Tamari-Sesame TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until the skin is crisp but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin and return it to the hot pan, setting the flesh aside. Fry the skin for 2 minutes per side until crispy. Remove from the pan and drain on some paper towel. Cut the trout flesh into bite-size cubes and add to the bowl of Tamari-Sesame sauce. Gently toss to coat and allow to marinate until serving, or cook further using step 5 if you prefer well-done trout. Roughly chop the skin and set aside for serving.
OPTIONAL STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the marinade in the bowl. Flash fry for about a minute until cooked through, shifting occasionally. Return to the bowl on completion and toss until coated in marinade.
READY SOME BOWLS!
Pile in the nutty basmati and cover with the slaw. Scatter the trout pieces over the top. Sprinkle with the crispy skin and the chopped, pickled ginger to taste. Garnish with the toasted hemp hearts and sprinkle over any remaining fresh Chilli if you’d like. Finish off with a drizzle of hemp & coriander pesto. Poke time!
Brown Basmati Rice - 200ml
Shredded Red and Green Cabbage - 1
Hemp Seed Hearts - 10ml
Fresh Chilli - 2
Rice Wine Vinegar - 30ml
Tamari-Sesame - 50ml
The Real Food Factory Hemp & Coriander Pesto - 30ml
Rainbow Trout Fillet - 2
Pickled Ginger - 30g
COOK THE BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 400ml of salted water, pop on a lid, and bring to the boil. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
HEMP HEARTS
Place the hemp hearts in a nonstick pan over a medium heat. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them; they burn easily! Remove from the pan on completion and set aside to cool.
POKE BOWL PREP
Place the shredded cabbage and the sliced Chilli (to taste) in a bowl. Pour over half of the rice wine vinegar and season to taste. Toss to coat and set aside until serving. Place the remaining rice wine vinegar in a separate bowl, combine with the Tamari-Sesame sauce, and set aside. Loosen the hemp & coriander pesto with a drizzle of olive oil and set aside for serving.
Tamari-Sesame TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until the skin is crisp but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin and return it to the hot pan, setting the flesh aside. Fry the skin for 2 minutes per side until crispy. Remove from the pan and drain on some paper towel. Cut the trout flesh into bite-size cubes and add to the bowl of Tamari-Sesame sauce. Gently toss to coat and allow to marinate until serving, or cook further using step 5 if you prefer well-done trout. Roughly chop the skin and set aside for serving.
OPTIONAL STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the marinade in the bowl. Flash fry for about a minute until cooked through, shifting occasionally. Return to the bowl on completion and toss until coated in marinade.
READY SOME BOWLS!
Pile in the nutty basmati and cover with the slaw. Scatter the trout pieces over the top. Sprinkle with the crispy skin and the chopped, pickled ginger to taste. Garnish with the toasted hemp hearts and sprinkle over any remaining fresh Chilli if you’d like. Finish off with a drizzle of hemp & coriander pesto. Poke time!
Brown Basmati Rice - 200ml
Shredded Red and Green Cabbage - 1
Hemp Seed Hearts - 10ml
Fresh Chilli - 2
Rice Wine Vinegar - 30ml
Tamari-Sesame - 50ml
The Real Food Factory Hemp & Coriander Pesto - 30ml
Pickled Ginger - 30g
Rainbow Trout Fillet - 2
COOK THE BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 700ml of salted water, pop on a lid, and bring to the boil. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
HEMP HEARTS
Place a large, nonstick pan over a medium heat. When hot, toast the hemp hearts for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them; they burn easily! Remove from the pan on completion and set aside to cool.
POKE BOWL PREP
Place the shredded cabbage and the sliced Chilli (to taste) in a bowl. Pour over half of the rice wine vinegar and season to taste. Toss to coat and set aside until serving. Place the remaining rice wine vinegar in a separate, medium-sized bowl. Add in the Tamari-Sesame sauce, mix to combine, and set aside. Loosen the hemp & coriander pesto with a drizzle of olive oil and set aside for serving.
Tamari-Sesame TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until the skin is crisp but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin and return it to the hot pan, setting the flesh aside. Fry the skin for 2 minutes per side until crispy. Remove from the pan and drain on some paper towel. Cut the trout flesh into bite-size cubes and add to the bowl of Tamari-Sesame sauce. Gently toss to coat and allow to marinate until serving, or cook further using step 5 if you prefer well-done trout. Roughly chop the skin and set aside for serving.
OPTIONAL STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the marinade in the bowl. Flash fry for about a minute until cooked through, shifting occasionally. Return to the bowl on completion and toss until coated in marinade.
READY SOME BOWLS!
Pile in the nutty basmati and cover with the slaw. Scatter the trout pieces over the top. Sprinkle with the crispy skin and the chopped, pickled ginger to taste. Garnish with the toasted hemp hearts and sprinkle over any remaining fresh Chilli if you’d like. Finish off with a drizzle of hemp & coriander pesto. Poke time!
Brown Basmati Rice - 400ml
Shredded Red and Green Cabbage - 1
Hemp Seed Hearts - 20ml
Fresh Chilli - 4
Rice Wine Vinegar - 60ml
Tamari-Sesame - 100ml
The Real Food Factory Hemp & Coriander Pesto - 60ml
Rainbow Trout Fillet - 4
Pickled Ginger - 60g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R75.97
for 4 servings · R18.99 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Fresh Chilli needs 4Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
-
Brown Basmati Rice needs 400 mlFully Cooked Brown Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
-
Rainbow Trout Fillet needs 4Soya and Ginger Rainbow Trout Nibbles 20 g R21.99 · whole pack (size can't be divided)R21.99
Not in the Woolies basket — source these elsewhere:
- Shredded Red and Green Cabbage
- Tamari-Sesame
- Rice Wine Vinegar
- Pickled Ginger
- The Real Food Factory Hemp & Coriander Pesto
- Hemp Seed Hearts
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Rainbow Trout Poke Bowl?
The preparation time for Rainbow Trout Poke Bowl with a tamari-sesame marinade & toasted hemp hearts is between 15 and 25 minutes.
What is the total time required to make Rainbow Trout Poke Bowl with a tamari-sesame marinade & toasted hemp hearts?
The total time required to make Rainbow Trout Poke Bowl with a tamari-sesame marinade & toasted hemp hearts is between 30 and 40 minutes.
How many servings does Rainbow Trout Poke Bowl provide?
4 servings
What are the main ingredients in Rainbow Trout Poke Bowl?
Brown Basmati Rice, Chilli, Fish, Hemp Seed Hearts, Pickled Ginger, Rainbow Trout Fillets, Rice Wine Vinegar, Shredded Red and Green Cabbage, Tamari-Sesame, The Real Food Factory Hemp & Coriander Pesto
What is the nutritional information of Rainbow Trout Poke Bowl?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare Rainbow Trout Poke Bowl?
HEMP HEARTS: Place the hemp hearts in a nonstick pan over a medium heat. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them; they burn easily! Remove from the pan on completion and set aside to cool. READY SOME BOWLS!: Pile in the nutty basmati and cover with the slaw. Scatter the trout pieces over the top. Sprinkle with the crispy skin and the chopped, pickled ginger to taste. Garnish with the toasted hemp hearts and sprinkle over any remaining fresh chilli if you’d like. Finish off with a drizzle of hemp & coriander pesto. Poke time! POKE BOWL PREP: Place the shredded cabbage and the sliced chilli (to taste) in a bowl. Pour over half of the rice wine vinegar and season to taste. Toss to coat and set aside until serving. Place the remaining rice wine vinegar in a separate bowl, combine with the tamari-sesame sauce, and set aside. Loosen the hemp & coriander pesto with a drizzle of olive oil and set aside for serving. OPTIONAL STEP: If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the marinade in the bowl. Flash fry for about a minute until cooked through, shifting occasionally. Return to the bowl on completion and toss until coated in marinade. COOK THE BASMATI: Rinse the rice and place in a pot over a medium-high heat. Submerge in 400ml of salted water, pop on a lid, and bring to the boil. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for a further 10 minutes. Drain on completion if necessary and fluff up with a fork. TAMARI-SESAME TROUT: Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until the skin is crisp but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin and return it to the hot pan, setting the flesh aside. Fry the skin for 2 minutes per side until crispy. Remove from the pan and drain on some paper towel. Cut the trout flesh into bite-size cubes and add to the bowl of tamari-sesame sauce. Gently toss to coat and allow to marinate until serving, or cook further using step 5 if you prefer well-done trout. Roughly chop the skin and set aside for serving.
What should be prepared from my kitchen to make Rainbow Trout Poke Bowl?
Brown Basmati Rice, Chilli, Fish, Hemp Seed Hearts, Pickled Ginger, Rainbow Trout Fillets, Rice Wine Vinegar, Shredded Red and Green Cabbage, Tamari-Sesame, The Real Food Factory Hemp & Coriander Pesto
How many calories does Rainbow Trout Poke Bowl have?
calories
How much fat content does Rainbow Trout Poke Bowl have?
grams