eCook Meal
Creamy Feta & Sun-dried Tomato Trout
with butternut half-moons & fresh basil
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.
Serving guide
Choose your portion size.
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!
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!
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!
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!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R373.52
for 4 servings · R93.38 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Garlic Cloves needs 2Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
-
Red Onions needs 2Sliced Red Onions 70 g R16.99 · whole pack (size can't be divided)R16.99
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Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
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Sun-dried Tomatoes needs 80 gBulk Salad Tomatoes 1.5 kg 1.5 kg at R45.00 · 5% of packR2.40
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Rainbow Trout Fillets needs 500 gRainbow Trout Portions 750 g 750 g at R439.99 · 67% of packR293.33
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Danish-style Feta needs 160 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 20% of packR20.00
-
Fresh Basil needs 15 gSouth African Feta Cheese with Sun-Dried Tomato & Basil 400 g 400 g at R74.99 · 4% of packR2.81
Not in the Woolies basket — source these elsewhere:
- Lite Coconut Milk
- Dried Chilli Flakes
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
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, Dried Chilli Flakes, Feta, Fish, Fresh Basil, Garlic, Lite Coconut Milk, Rainbow Trout Fillets, Red Onion, Tomato
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, Dried Chilli Flakes, Feta, Fish, Fresh Basil, Garlic, Lite Coconut Milk, Rainbow Trout Fillets, Red Onion, Tomato
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