Trout fillet is coated in NOMU Seafood Rub before being pan fried. It is served with a smooth cannellini bean purée and finished off with a bean, tomato, onion and spinach veggie mix. A final flourish of lemon juice for some zing and there you have it!
Flaky Trout & Bean Purée
Flaky Trout & Bean Purée
with baby tomatoes & spinach
Hands on Time: 15 - 30 minutes
Overall Time: 30 - 45 minutes
Ingredients:
- Baby Tomatoes
- Cannellini Beans
- Fish
- Fresh Parsley
- Garlic Clove
- Garlic Cloves
- Lemon
- Lemons
- NOMU Seafood Rub
- Onion
- Rainbow Trout Fillet
- Rainbow Trout Fillets
- Spinach
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Blender
- Paper Towel
- Butter (optional)
- Milk (optional)
AS PURÉE AS GOLD
Place a small pot over a medium heat with a drizzle of oil. When hot, fry ½ the sliced Onion for 3-4 minutes until soft and translucent, shifting occasionally. Add the grated garlic and fry for 1 minute until fragrant, shifting constantly. Add ½ the drained beans and 50ml of water. Mix until fully combined and leave to simmer for 4-5 minutes until warmed through and almost all the liquid has evaporated. On completion, place the mixture into a blender with a splash of warm water or milk and pulse until smooth. Season to taste. Return to the pot and cover to keep warm.
DREAMY TROUT
Pat the trout dry with some paper towel. Coat the flesh with ½ the rub (to taste). Place a pan over a 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. In the final 1-2 minutes, baste with a knob of butter or a drizzle of oil, and a squeeze of Lemon juice. Remove from the pan on completion and lightly season.
VEGGIE MIX
Return the pan to a medium heat with a drizzle of oil. When hot, add the halved Baby Tomatoes, the remaining beans and Onion, and the rinsed Spinach. Fry for 2-3 minutes until the spinach has wilted, shifting occasionally. In the final minute, add the remaining rub and seasoning.
DORADO THE DELISH Fish/" title="View all our recipes with Fish at eCook">Fish!
Smear the bean purée onto a plate. Side with the spiced trout and the warm veggie mix. Finish it off with a scattering of chopped parsley and side with any remaining Lemon wedges. Well done, Chef!
Onion - 1
Garlic Clove - 1
Cannellini Beans - 120g
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillet/" title="View all our recipes with Rainbow Trout Fillet at eCook">Rainbow Trout Fillet - 1
NOMU Seafood Rub - 10ml
Lemon - 1
Baby Tomatoes - 80g
Spinach - 20g
Fresh Parsley - 4g
AS PURÉE AS GOLD
Place a small pot over a medium heat with a drizzle of oil. When hot, fry ½ the sliced Onion for 3-4 minutes until soft and translucent, shifting occasionally. Add the grated garlic and fry for 1 minute until fragrant, shifting constantly. Add ½ the drained beans and 100ml of water. Mix until fully combined and leave to simmer for 4-5 minutes until warmed through and almost all the liquid has evaporated. On completion, place the mixture into a blender with a splash of warm water or milk and pulse until smooth. Season to taste. Return to the pot and cover to keep warm.
DREAMY TROUT
Pat the trout dry with some paper towel. Coat the flesh with ½ the rub (to taste). Place a pan over a 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. In the final 1-2 minutes, baste with a knob of butter or a drizzle of oil, and a squeeze of Lemon juice. Remove from the pan on completion and lightly season.
VEGGIE MIX
Return the pan to a medium heat with a drizzle of oil. When hot, add the halved Baby Tomatoes, the remaining beans and Onion, and the rinsed Spinach. Fry for 2-3 minutes until the spinach has wilted, shifting occasionally. In the final minute, add the remaining rub and seasoning.
DORADO THE DELISH Fish/" title="View all our recipes with Fish at eCook">Fish!
Smear the bean purée onto a plate. Side with the spiced trout and the warm veggie mix. Finish it off with a scattering of chopped parsley and side with any remaining Lemon wedges. Well done, Chef!
Onion - 1
Garlic Cloves - 2
Cannellini Beans - 240g
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillets/" title="View all our recipes with Rainbow Trout Fillets at eCook">Rainbow Trout Fillets - 2
NOMU Seafood Rub - 20ml
Lemon - 1
Baby Tomatoes - 160g
Spinach - 40g
Fresh Parsley - 8g
AS PURÉE AS GOLD
Place a pot over a medium heat with a drizzle of oil. When hot, fry ½ the sliced Onion for 4-5 minutes until soft and translucent, shifting occasionally. Add the grated garlic and fry for 1 minute until fragrant, shifting constantly. Add ½ the drained beans and 150ml of water. Mix until fully combined and leave to simmer for 5-6 minutes until warmed through and almost all the liquid has evaporated. On completion, place the mixture into a blender with a splash of warm water or milk and pulse until smooth. Season to taste. Return to the pot and cover to keep warm.
DREAMY TROUT
Pat the trout dry with some paper towel. Coat the flesh with ½ the rub (to taste). Place a large pan over a 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. In the final 1-2 minutes, baste with a knob of butter or a drizzle of oil, and a squeeze of Lemon juice. Remove from the pan on completion and lightly season.
VEGGIE MIX
Return the pan to a medium heat with a drizzle of oil. When hot, add the halved Baby Tomatoes, the remaining beans and Onion, and the rinsed Spinach. Fry for 3-4 minutes until the spinach has wilted, shifting occasionally. In the final minute, add the remaining rub and seasoning.
DORADO THE DELISH Fish/" title="View all our recipes with Fish at eCook">Fish!
Smear the bean purée onto a plate. Side with the spiced trout and the warm veggie mix. Finish it off with a scattering of chopped parsley and side with any remaining Lemon wedges. Well done, Chef!
Onion - 1
Garlic Cloves - 3
Cannellini Beans - 360g
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillets/" title="View all our recipes with Rainbow Trout Fillets at eCook">Rainbow Trout Fillets - 3
NOMU Seafood Rub - 30ml
Lemons - 2
Baby Tomatoes - 240g
Spinach - 60g
Fresh Parsley - 12g
AS PURÉE AS GOLD
Place a pot over a medium heat with a drizzle of oil. When hot, fry ½ the sliced Onion for 4-5 minutes until soft and translucent, shifting occasionally. Add the grated garlic and fry for 1 minute until fragrant, shifting constantly. Add ½ the drained beans and 200ml of water. Mix until fully combined and leave to simmer for 5-6 minutes until warmed through and almost all the liquid has evaporated. On completion, place the mixture into a blender with a splash of warm water or milk and pulse until smooth. Season to taste. Return to the pot and cover to keep warm.
DREAMY TROUT
Pat the trout dry with some paper towel. Coat the flesh with ½ the rub (to taste). Place a large pan over a 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. In the final 1-2 minutes, baste with a knob of butter or a drizzle of oil, and a squeeze of Lemon juice. Remove from the pan on completion and lightly season.
VEGGIE MIX
Return the pan to a medium heat with a drizzle of oil. When hot, add the halved Baby Tomatoes, the remaining beans and Onion, and the rinsed Spinach. Fry for 3-4 minutes until the spinach has wilted, shifting occasionally. In the final minute, add the remaining rub and seasoning.
DORADO THE DELISH Fish/" title="View all our recipes with Fish at eCook">Fish!
Smear the bean purée onto a plate. Side with the spiced trout and the warm veggie mix. Finish it off with a scattering of chopped parsley and side with any remaining Lemon wedges. Well done, Chef!
Onion - 1
Garlic Cloves - 4
Cannellini Beans - 480g
Fish/" title="View all our recipes with Fish at eCook">Fish/rainbow-trout-fillets/" title="View all our recipes with Rainbow Trout Fillets at eCook">Rainbow Trout Fillets - 4
NOMU Seafood Rub - 40ml
Lemons - 2
Baby Tomatoes - 320g
Spinach - 80g
Fresh Parsley - 15g
Frequently Asked Questions
What is the preparation time for Flaky Trout & Bean Purée?
The preparation time for Flaky Trout & Bean Purée with baby tomatoes & spinach is between 15 and 30 minutes.
What is the total time required to make Flaky Trout & Bean Purée with baby tomatoes & spinach?
The total time required to make Flaky Trout & Bean Purée with baby tomatoes & spinach is between 30 and 45 minutes.
How many servings does Flaky Trout & Bean Purée provide?
4 servings
What are the main ingredients in Flaky Trout & Bean Purée?
Baby Tomatoes, Cannellini Beans, Fish, Fresh Parsley, Garlic Clove, Garlic Cloves, Lemon, Lemons, NOMU Seafood Rub, Onion, Rainbow Trout Fillet, Rainbow Trout Fillets, Spinach
What is the nutritional information of Flaky Trout & Bean Purée?
Calories: 388, Carbs: 39 grams, Fat: grams, Protein: 34.4 grams, Sugar: 6.9 grams, Salt: 974 grams
How do I prepare Flaky Trout & Bean Purée?
AS PURÉE AS GOLD: Place a small pot over a medium heat with a drizzle of oil. When hot, fry ½ the sliced onion for 3-4 minutes until soft and translucent, shifting occasionally. Add the grated garlic and fry for 1 minute until fragrant, shifting constantly. Add ½ the drained beans and 100ml of water. Mix until fully combined and leave to simmer for 4-5 minutes until warmed through and almost all the liquid has evaporated. On completion, place the mixture into a blender with a splash of warm water or milk and pulse until smooth. Season to taste. Return to the pot and cover to keep warm. DREAMY TROUT: Pat the trout dry with some paper towel. Coat the flesh with ½ the rub (to taste). Place a pan over a 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. In the final 1-2 minutes, baste with a knob of butter or a drizzle of oil, and a squeeze of lemon juice. Remove from the pan on completion and lightly season. VEGGIE MIX: Return the pan to a medium heat with a drizzle of oil. When hot, add the halved baby tomatoes, the remaining beans and onion, and the rinsed spinach. Fry for 2-3 minutes until the spinach has wilted, shifting occasionally. In the final minute, add the remaining rub and seasoning. DORADO THE DELISH FISH!: Smear the bean purée onto a plate. Side with the spiced trout and the warm veggie mix. Finish it off with a scattering of chopped parsley and side with any remaining lemon wedges. Well done, Chef!
What should be prepared from my kitchen to make Flaky Trout & Bean Purée?
Baby Tomatoes, Cannellini Beans, Fish, Fresh Parsley, Garlic Clove, Garlic Cloves, Lemon, Lemons, NOMU Seafood Rub, Onion, Rainbow Trout Fillet, Rainbow Trout Fillets, Spinach
How many calories does Flaky Trout & Bean Purée have?
388 calories
How much fat content does Flaky Trout & Bean Purée have?
grams
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