This recipe really does justice to trout. A crispy-skinned fillet is smothered with a salty, creamy, and dreamy sun-dried tomato sauce. Sided with roasted butternut half-moons and red onion wedges, then finished with the peppery fragrance of fresh basil.
Creamy Feta & Sun-dried Tomato Trout
Creamy Feta & Sun-dried Tomato Trout
with butternut half-moons & fresh basil
Hands on Time: 30 - 45 minutes
Overall Time: 35 - 55 minutes
Ingredients:
- Butternut
- Butternut Whole
- Danish-style Feta
- Dried Chilli Flakes
- Fish
- Fresh Basil
- Garlic Clove
- Garlic Cloves
- Lite Coconut Milk
- Rainbow Trout Fillet
- Rainbow Trout Fillets
- Red Onion
- Red Onions
- Sun-Dried Tomatoes
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Paper Towel
- Butter
- Sugar/Sweetener/Honey
A ROAST TO BOAST ABOUT
Preheat the oven to 200°C. Spread out the Butternut half-moons and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and golden, flipping halfway.
MAKE THE MISE EN PLACE
Peel and grate the garlic. Drain the feta and the sun-dried tomatoes. Roughly chop the sun-dried tomatoes and crumble the feta. Rinse and pick the basil.
A SHOUT-OUT TO TROUT
When the roast has 10 minutes remaining, pat the trout dry with paper towel and season. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for 2-3 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan and cover to keep warm.
IT’S ALL IN THE SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the diced onion and fry for 3-4 minutes until soft, shifting occasionally. Add the grated garlic and ½ the chilli flakes (to taste). Fry for 1 minute until fragrant, shifting constantly. Add the coconut milk, the chopped sun-dried tomatoes, the crumbled feta, and 30ml of water. Simmer for 3-4 minutes until smooth and creamy. Season with salt (be careful, the feta is salty!), pepper, and a sweetener of choice (to taste).
PLATE UP, CHEF!
Plate up the Butternut half-moons and the onion wedges. Side with the trout doused in the creamy feta sauce. Sprinkle over the picked basil and the remaining chilli flakes (to taste). Delish, Chef!
Butternut - 250g
Red Onion - 1
Garlic Clove - 1
Danish-style Feta - 40g
Sun-dried Tomatoes - 20g
Fresh Basil - 4g
Rainbow Trout Fillet - 125g
Dried Chilli Flakes - 5ml
Lite Coconut Milk - 100ml
A ROAST TO BOAST ABOUT
Preheat the oven to 200°C. Spread out the Butternut half-moons and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and golden, flipping halfway.
MAKE THE MISE EN PLACE
Peel and grate the garlic. Drain the feta and the sun-dried tomatoes. Roughly chop the sun-dried tomatoes and crumble the feta. Rinse and pick the basil.
A SHOUT-OUT TO TROUT
When the roast has 10 minutes remaining, pat the trout dry with paper towel and season. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for 2-3 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan and cover to keep warm.
IT’S ALL IN THE SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the diced onion and fry for 3-4 minutes until soft, shifting occasionally. Add the grated garlic and ½ the chilli flakes (to taste). Fry for 1 minute until fragrant, shifting constantly. Add the coconut milk, the chopped sun-dried tomatoes, the crumbled feta, and 60ml of water. Simmer for 3-4 minutes until smooth and creamy. Season with salt (be careful, the feta is salty!), pepper, and a sweetener of choice (to taste).
PLATE UP, CHEF!
Plate up the Butternut half-moons and the onion wedges. Side with the trout doused in the creamy feta sauce. Sprinkle over the picked basil and the remaining chilli flakes (to taste). Delish, Chef!
Butternut - 500g
Red Onion - 1
Garlic Clove - 1
Danish-style Feta - 80g
Sun-dried Tomatoes - 40g
Fresh Basil - 8g
Rainbow Trout Fillets - 250g
Dried Chilli Flakes - 10ml
Lite Coconut Milk - 200ml
A ROAST TO BOAST ABOUT
Preheat the oven to 200°C. Spread out the Butternut half-moons and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 35-40 minutes until cooked through and golden, flipping halfway.
MAKE THE MISE EN PLACE
Peel and grate the garlic. Drain the feta and the sun-dried tomatoes. Roughly chop the sun-dried tomatoes and crumble the feta. Rinse and pick the basil.
A SHOUT-OUT TO TROUT
When the roast has 10 minutes remaining, pat the trout dry with paper towel and season. Place a large pan over medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for 2-3 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan and cover to keep warm.
IT’S ALL IN THE SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the diced onion and fry for 4-5 minutes until soft, shifting occasionally. Add the grated garlic and ½ the chilli flakes (to taste). Fry for 1 minute until fragrant, shifting constantly. Add the coconut milk, the chopped sun-dried tomatoes, the crumbled feta, and 90ml of water. Simmer for 4-6 minutes until smooth and creamy. Season with salt (be careful, the feta is salty!), pepper, and a sweetener of choice (to taste).
PLATE UP, CHEF!
Plate up the Butternut half-moons and the onion wedges. Side with the trout doused in the creamy feta sauce. Sprinkle over the picked basil and the remaining chilli flakes (to taste). Delish, Chef!
Butternut Whole - 750g
Red Onions - 2
Garlic Cloves - 2
Danish-style Feta - 120g
Sun-dried Tomatoes - 60g
Fresh Basil - 12g
Rainbow Trout Fillets - 375g
Dried Chilli Flakes - 15ml
Lite Coconut Milk - 300ml
A ROAST TO BOAST ABOUT
Preheat the oven to 200°C. Spread out the Butternut half-moons and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 35-40 minutes until cooked through and golden, flipping halfway.
MAKE THE MISE EN PLACE
Peel and grate the garlic. Drain the feta and the sun-dried tomatoes. Roughly chop the sun-dried tomatoes and crumble the feta. Rinse and pick the basil.
A SHOUT-OUT TO TROUT
When the roast has 10 minutes remaining, pat the trout dry with paper towel and season. Place a large pan over medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for 2-3 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan and cover to keep warm.
IT’S ALL IN THE SAUCE
Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the diced onion and fry for 4-5 minutes until soft, shifting occasionally. Add the grated garlic and ½ the chilli flakes (to taste). Fry for 1 minute until fragrant, shifting constantly. Add the coconut milk, the chopped sun-dried tomatoes, the crumbled feta, and 120ml of water. Simmer for 5-7 minutes until smooth and creamy. Season with salt (be careful, the feta is salty!), pepper, and a sweetener of choice (to taste).
PLATE UP, CHEF!
Plate up the Butternut half-moons and the onion wedges. Side with the trout doused in the creamy feta sauce. Sprinkle over the picked basil and the remaining chilli flakes (to taste). Delish, Chef!
Butternut - 1kg
Red Onions - 2
Garlic Cloves - 2
Danish-style Feta - 160g
Sun-dried Tomatoes - 80g
Fresh Basil - 15g
Rainbow Trout Fillets - 500g
Dried Chilli Flakes - 20ml
Lite Coconut Milk - 400ml
Frequently Asked Questions
What is the preparation time for Creamy Feta & Sun-dried Tomato Trout?
The preparation time for Creamy Feta & Sun-dried Tomato Trout with butternut half-moons & fresh basil is between 30 and 45 minutes.
What is the total time required to make Creamy Feta & Sun-dried Tomato Trout with butternut half-moons & fresh basil?
The total time required to make Creamy Feta & Sun-dried Tomato Trout with butternut half-moons & fresh basil is between 35 and 55 minutes.
How many servings does Creamy Feta & Sun-dried Tomato Trout provide?
4 servings
What are the main ingredients in Creamy Feta & Sun-dried Tomato Trout?
Butternut, Butternut Whole, Danish-style Feta, Dried Chilli Flakes, Fish, Fresh Basil, Garlic Clove, Garlic Cloves, Lite Coconut Milk, Rainbow Trout Fillet, Rainbow Trout Fillets, Red Onion, Red Onions, Sun-Dried Tomatoes
What is the nutritional information of Creamy Feta & Sun-dried Tomato Trout?
Calories: 682, Carbs: 45 grams, Fat: grams, Protein: 39.2 grams, Sugar: 15.4 grams, Salt: 541 grams
How do I prepare Creamy Feta & Sun-dried Tomato Trout?
PLATE UP, CHEF!: Plate up the butternut half-moons and the onion wedges. Side with the trout doused in the creamy feta sauce. Sprinkle over the picked basil and the remaining chilli flakes (to taste). Delish, Chef! A ROAST TO BOAST ABOUT: Preheat the oven to 200°C. Spread out the butternut half-moons and the onion wedges on a roasting tray. Coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and golden, flipping halfway. IT’S ALL IN THE SAUCE: Return the pan to a medium heat with a drizzle of oil and a knob of butter. When hot, add the diced onion and fry for 3-4 minutes until soft, shifting occasionally. Add the grated garlic and ½ the chilli flakes (to taste). Fry for 1 minute until fragrant, shifting constantly. Add the coconut milk, the chopped sun-dried tomatoes, the crumbled feta, and 60ml of water. Simmer for 3-4 minutes until smooth and creamy. Season with salt (be careful, the feta is salty!), pepper, and a sweetener of choice (to taste). A SHOUT-OUT TO TROUT: When the roast has 10 minutes remaining, pat the trout dry with paper towel and season. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for 2-3 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan and cover to keep warm. MAKE THE MISE EN PLACE: Peel and grate the garlic. Drain the feta and the sun-dried tomatoes. Roughly chop the sun-dried tomatoes and crumble the feta. Rinse and pick the basil.
What should be prepared from my kitchen to make Creamy Feta & Sun-dried Tomato Trout?
Butternut, Butternut Whole, Danish-style Feta, Dried Chilli Flakes, Fish, Fresh Basil, Garlic Clove, Garlic Cloves, Lite Coconut Milk, Rainbow Trout Fillet, Rainbow Trout Fillets, Red Onion, Red Onions, Sun-Dried Tomatoes
How many calories does Creamy Feta & Sun-dried Tomato Trout have?
682 calories
How much fat content does Creamy Feta & Sun-dried Tomato Trout have?
grams
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