eCook Meal
Charred Miso Trout
with charred green beans, chilli oil & sesame seeds
Trout marinated with miso, served with charred green beans, fluffy rice and fresh spring onion slices. Finished off with a garnish of toasted sesame seeds and nori strips. It’s a healthy, heavenly and hearty feast!
Serving guide
Choose your portion size.
FLUFFY RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 300ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
MARINATION STATION
Place the miso, 10ml of a sweetener of choice, and 50ml of warm water in a shallow bowl. Mix until fully combined. Pat the trout dry with some paper towel and place in the miso marinade. Leave to marinate for at least 10-15 minutes.
POPPIN’ SEEDS
Place the sesame seeds in a nonstick pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion.
FIERY BEANS
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the halved green beans and fry for 3-4 minutes until lightly charred and tender. In the final minute, add the chilli oil and toss until fully coated. Season, remove from the pan and cover to keep warm.
BLACKENED TROUT
Return the pan, wiped down, to a medium heat with a drizzle of oil. When hot, remove the trout from the marinade, reserving the marinade in the bowl, and fry skin side down for 3-4 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan on completion. Keeping the pan on the heat, deglaze with 50ml of water and the remaining marinade. Simmer for 3-4 minutes until saucy and slightly reduced.
IT’S A FEAST
Make a bed of fluffy rice. Top with the charred green beans and trout. Drizzle over the miso sauce and sprinkle over the sliced spring onion. Garnish with the toasted sesame seeds. Grab a nori rectangle, load up with the different components, wrap up and enjoy!
Brown Basmati Rice - 75ml
Miso Paste - 15ml
Rainbow Trout Fillet - 1
White Sesame Seeds - 5ml
Green Beans - 80g
Chilli Oil - 10ml
Spring Onion - 1
Nori Sheet - 1
FLUFFY RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
MARINATION STATION
Place the miso, 20ml of a sweetener of choice, and 80ml of warm water in a shallow bowl. Mix until fully combined. Pat the trout dry with some paper towel and place in the miso marinade. Leave to marinate for at least 10-15 minutes.
POPPIN’ SEEDS
Place the sesame seeds in a nonstick pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion.
FIERY BEANS
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the halved green beans and fry for 3-4 minutes until lightly charred and tender. In the final minute, add the chilli oil and toss until fully coated. Season, remove from the pan and cover to keep warm.
BLACKENED TROUT
Return the pan, wiped down, to a medium heat with a drizzle of oil. When hot, remove the trout from the marinade, reserving the marinade in the bowl, and fry skin side down for 3-4 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan on completion. Keeping the pan on the heat, deglaze with 100ml of water and the remaining marinade. Simmer for 3-4 minutes until saucy and slightly reduced.
IT’S A FEAST
Make a bed of fluffy rice. Top with the charred green beans and trout. Drizzle over the miso sauce and sprinkle over the sliced spring onion. Garnish with the toasted sesame seeds. Grab a nori rectangle, load up with the different components, wrap up and enjoy!
Brown Basmati Rice - 150ml
Miso Paste - 30ml
Rainbow Trout Fillets - 2
White Sesame Seeds - 10ml
Green Beans - 160g
Chilli Oil - 20ml
Spring Onions - 2
Nori Sheet - 1
FLUFFY RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 700ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
MARINATION STATION
Place the miso, 30ml of a sweetener of choice, and 120ml of warm water in a shallow bowl. Mix until fully combined. Pat the trout dry with some paper towel and place in the miso marinade. Leave to marinate for at least 10-15 minutes.
POPPIN’ SEEDS
Place the sesame seeds in a nonstick pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion.
FIERY BEANS
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the halved green beans and fry for 4-5 minutes until lightly charred and tender. In the final minute, add the chilli oil and toss until fully coated. Season, remove from the pan and cover to keep warm.
BLACKENED TROUT
Return the pan, wiped down, to a medium heat with a drizzle of oil. When hot, remove the trout from the marinade, reserving the marinade in the bowl, and fry skin side down for 3-4 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan on completion. Keeping the pan on the heat, deglaze with 150ml of water and the remaining marinade. Simmer for 4-5 minutes until saucy and slightly reduced.
IT’S A FEAST
Make a bed of fluffy rice. Top with the charred green beans and trout. Drizzle over the miso sauce and sprinkle over the sliced spring onion. Garnish with the toasted sesame seeds. Grab a nori rectangle, load up with the different components, wrap up and enjoy!
Brown Basmati Rice - 225ml
Miso Paste - 45ml
Rainbow Trout Fillets - 3
White Sesame Seeds - 15ml
Green Beans - 240g
Chilli Oil - 30ml
Spring Onions - 3
Nori Sheet - 1
FLUFFY RICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 800ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
MARINATION STATION
Place the miso, 40ml of a sweetener of choice, and 150ml of warm water in a shallow bowl. Mix until fully combined. Pat the trout dry with some paper towel and place in the miso marinade. Leave to marinate for at least 10-15 minutes.
POPPIN’ SEEDS
Place the sesame seeds in a nonstick pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion.
FIERY BEANS
Return the pan to a medium-high heat with a drizzle of oil. When hot, add the halved green beans and fry for 4-5 minutes until lightly charred and tender. In the final minute, add the chilli oil and toss until fully coated. Season, remove from the pan and cover to keep warm.
BLACKENED TROUT
Return the pan, wiped down, to a medium heat with a drizzle of oil. When hot, remove the trout from the marinade, reserving the marinade in the bowl, and fry skin side down for 3-4 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan on completion. Keeping the pan on the heat, deglaze with 200ml of water and the remaining marinade. Simmer for 4-5 minutes until saucy and slightly reduced.
IT’S A FEAST
Make a bed of fluffy rice. Top with the charred green beans and trout. Drizzle over the miso sauce and sprinkle over the sliced spring onion. Garnish with the toasted sesame seeds. Grab a nori rectangle, load up with the different components, wrap up and enjoy!
Brown Basmati Rice - 300ml
Miso Paste - 60ml
Rainbow Trout Fillets - 4
White Sesame Seeds - 20ml
Green Beans - 320g
Chilli Oil - 40ml
Spring Onions - 4
Nori Sheet - 1
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R325.02
for 4 servings · R81.25 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Spring Onions needs 4Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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Brown Basmati Rice needs 300 mlFully Cooked Brown Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
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Green Beans needs 320 gGreen Beans in Brine 410 g 410 g at R26.99 · 78% of packR21.07
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Rainbow Trout Fillets needs 4Rainbow Trout Side 220 g R139.99 · whole pack (size can't be divided)R139.99
-
Miso Paste needs 60 mlMiso Tasty Red Miso Paste 200 g R69.99 · whole pack (size can't be divided)R69.99
-
White Sesame Seeds needs 20 mlBlack and White Sesame Seeds Pretzel Thins 180 g R44.99 · whole pack (size can't be divided)R44.99
Not in the Woolies basket — source these elsewhere:
- Nori Sheet
- Chilli Oil
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Charred Miso Trout?
The preparation time for Charred Miso Trout with charred green beans, chilli oil & sesame seeds is between 25 and 40 minutes.
What is the total time required to make Charred Miso Trout with charred green beans, chilli oil & sesame seeds?
The total time required to make Charred Miso Trout with charred green beans, chilli oil & sesame seeds is between 30 and 55 minutes.
How many servings does Charred Miso Trout provide?
4 servings
What are the main ingredients in Charred Miso Trout?
Brown Basmati Rice, Chilli Oil, Fish, Green Beans, Miso Paste, Nori Sheet, Rainbow Trout Fillets, Spring Onion, White Sesame Seeds
What is the nutritional information of Charred Miso Trout?
Calories: 590, Carbs: 65 grams, Fat: grams, Protein: 38.6 grams, Sugar: 4.6 grams, Salt: 751 grams
How do I prepare Charred Miso Trout?
POPPIN’ SEEDS: Place the sesame seeds in a nonstick pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion. MARINATION STATION: Place the miso, 20ml of a sweetener of choice, and 80ml of warm water in a shallow bowl. Mix until fully combined. Pat the trout dry with some paper towel and place in the miso marinade. Leave to marinate for at least 10-15 minutes. FIERY BEANS: Return the pan to a medium-high heat with a drizzle of oil. When hot, add the halved green beans and fry for 3-4 minutes until lightly charred and tender. In the final minute, add the chilli oil and toss until fully coated. Season, remove from the pan and cover to keep warm. BLACKENED TROUT: Return the pan, wiped down, to a medium heat with a drizzle of oil. When hot, remove the trout from the marinade, reserving the marinade in the bowl, and fry skin side down for 3-4 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan on completion. Keeping the pan on the heat, deglaze with 100ml of water and the remaining marinade. Simmer for 3-4 minutes until saucy and slightly reduced. IT’S A FEAST: Make a bed of fluffy rice. Top with the charred green beans and trout. Drizzle over the miso sauce and sprinkle over the sliced spring onion. Garnish with the toasted sesame seeds. Grab a nori rectangle, load up with the different components, wrap up and enjoy! FLUFFY RICE: Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
What should be prepared from my kitchen to make Charred Miso Trout?
Brown Basmati Rice, Chilli Oil, Fish, Green Beans, Miso Paste, Nori Sheet, Rainbow Trout Fillets, Spring Onion, White Sesame Seeds
How many calories does Charred Miso Trout have?
590 calories
How much fat content does Charred Miso Trout have?
grams