eCook Meal
Flaky Trout & Summer Sauce
with roasted butternut & a green anchovy sauce
Beautiful pan-fried rainbow trout fillet is accompanied by zesty crumbed butternut half-moons, fresh dressed green leaves and toasty seeds for crunch. Lashings of delicious green anchovy summer sauce will make you want to go back for seconds, thirds and fourths!
Serving guide
Choose your portion size.
GOLDEN MOONS
Preheat the oven to 200°C. Spread out the Butternut half-moons on a roasting tray, coat in oil, ½ the rub and season. Roast in the hot oven for 30-35 minutes.
TOASTED SEEDS
Place the pumpkin seeds in a pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion. In a small bowl, combine the breadcrumbs and some Lemon zest.
SUMMER SAUCE
Place the Anchovies, ¾ of the chopped parsley, a drizzle of olive oil, a splash of water, the juice of 1 lemon wedge, some zest and seasoning in a blender. Pulse until a smooth sauce forms. Add more water if necessary.
CRUNCH & DRESS
When the Butternut is halfway, remove from the oven and sprinkle over the zesty crumb. Toss to coat and return to the oven for the remaining time. On completion, the crumb should be golden and the butternut cooked through. Place the rinsed green leaves in a salad bowl. Toss with ½ the toasted seeds, a drizzle of oil and a squeeze of lemon juice. Season and set aside.
TASTY TROUT
Pat the trout dry with paper towel. Coat the flesh with the remaining rub and seasoning. Return the pan to 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 to your preference. Remove from the pan on completion.
SUMMER FLAVA!
Dish up the dressed leaves and lay over the succulent trout fillet. Side with the crispy Butternut half-moons and drizzle with the beautiful summery sauce. Sprinkle over the remaining pumpkin seeds and parsley.
GOLDEN MOONS
Preheat the oven to 200°C. Spread out the Butternut half-moons on a roasting tray, coat in oil, ½ the rub and season. Roast in the hot oven for 30-35 minutes.
TOASTED SEEDS
Place the pumpkin seeds in a pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion. In a small bowl, combine the breadcrumbs and some Lemon zest.
SUMMER SAUCE
Place the Anchovies, ¾ of the chopped parsley, a drizzle of olive oil, a splash of water, the juice of 2 lemon wedges, some zest and seasoning in a blender. Pulse until a smooth sauce forms. Add more water if necessary.
CRUNCH & DRESS
When the Butternut is halfway, remove from the oven and sprinkle over the zesty crumb. Toss to coat and return to the oven for the remaining time. On completion, the crumb should be golden and the butternut cooked through. Place the rinsed green leaves in a salad bowl. Toss with ½ the toasted seeds, a drizzle of oil and a squeeze of lemon juice. Season and set aside.
TASTY TROUT
Pat the trout dry with paper towel. Coat the flesh with the remaining rub and seasoning. Return the pan to 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 to your preference. Remove from the pan on completion.
SUMMER FLAVA!
Dish up the dressed leaves and lay over the succulent trout fillet. Side with the crispy Butternut half-moons and drizzle with the beautiful summery sauce. Sprinkle over the remaining pumpkin seeds and parsley. Serve any remaining lemon wedges alongside.
GOLDEN MOONS
Preheat the oven to 200°C. Spread out the Butternut half-moons on a roasting tray, coat in oil, ½ the rub and season. Roast in the hot oven for 35-40 minutes.
TOASTED SEEDS
Place the pumpkin seeds in a large pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion. In a small bowl, combine the breadcrumbs and some Lemon zest.
SUMMER SAUCE
Place the Anchovies, ¾ of the chopped parsley, a drizzle of olive oil, a splash of water, the juice of 3 lemon wedges, some zest and seasoning in a blender. Pulse until a smooth sauce forms. Add more water if necessary.
CRUNCH & DRESS
When the Butternut is halfway, remove from the oven and sprinkle over the zesty crumb. Toss to coat and return to the oven for the remaining time. On completion, the crumb should be golden and the butternut cooked through. Place the rinsed green leaves in a salad bowl. Toss with ½ the toasted seeds, a drizzle of oil and a squeeze of lemon juice. Season and set aside.
TASTY TROUT
Pat the trout dry with paper towel. Coat the flesh with the remaining rub and seasoning. Return the pan to 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 to your preference. Remove from the pan on completion.
SUMMER FLAVA!
Dish up the dressed leaves and lay over the succulent trout fillet. Side with the crispy Butternut half-moons and drizzle with the beautiful summery sauce. Sprinkle over the remaining pumpkin seeds and parsley. Serve any remaining lemon wedges alongside.
GOLDEN MOONS
Preheat the oven to 200°C. Spread out the Butternut half-moons on a roasting tray, coat in oil, ½ the rub and season. Roast in the hot oven for 35-40 minutes.
TOASTED SEEDS
Place the pumpkin seeds in a large pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion. In a small bowl, combine the breadcrumbs and some Lemon zest.
SUMMER SAUCE
Place the Anchovies, ¾ of the chopped parsley, a drizzle of olive oil, a splash of water, the juice of 4 lemon wedges, some zest and seasoning in a blender. Pulse until a smooth sauce forms. Add more water if necessary.
CRUNCH & DRESS
When the Butternut is halfway, remove from the oven and sprinkle over the zesty crumb. Toss to coat and return to the oven for the remaining time. On completion, the crumb should be golden and the butternut cooked through. Place the rinsed green leaves in a salad bowl. Toss with ½ the toasted seeds, a drizzle of oil and a squeeze of lemon juice. Season and set aside.
TASTY TROUT
Pat the trout dry with paper towel. Coat the flesh with the remaining rub and seasoning. Return the pan to 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 to your preference. Remove from the pan on completion.
SUMMER FLAVA!
Dish up the dressed leaves and lay over the succulent trout fillet. Side with the crispy Butternut half-moons and drizzle with the beautiful summery sauce. Sprinkle over the remaining pumpkin seeds and parsley. Serve any remaining lemon wedges alongside.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R282.18
for 4 servings · R70.54 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Pumpkin Seeds needs 60 gPumpkin Seeds 250 g 250 g at R89.99 · 24% of packR21.60
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Fresh Parsley needs 30 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 20% of packR11.40
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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Rainbow Trout Fillets needs 4Rainbow Trout Side 220 g R139.99 · whole pack (size can't be divided)R139.99
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Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
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Anchovies needs 60 gFresh Anchovy Paste 56 g 56 g at R64.99 · 1.07× packR69.63
Not in the Woolies basket — source these elsewhere:
- Panko Breadcrumbs
- NOMU Seafood Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Flaky Trout & Summer Sauce?
The preparation time for Flaky Trout & Summer Sauce with roasted butternut & a green anchovy sauce is between 15 and 30 minutes.
What is the total time required to make Flaky Trout & Summer Sauce with roasted butternut & a green anchovy sauce?
The total time required to make Flaky Trout & Summer Sauce with roasted butternut & a green anchovy sauce is between 40 and 60 minutes.
How many servings does Flaky Trout & Summer Sauce provide?
4 servings
What are the main ingredients in Flaky Trout & Summer Sauce?
Anchovies, Butternut, Fish, Green Leaves, Lemon, NOMU Seafood Rub, Panko Breadcrumb, Parsley, Pumpkin Seeds, Rainbow Trout Fillets
What is the nutritional information of Flaky Trout & Summer Sauce?
Calories: 557, Carbs: 58 grams, Fat: grams, Protein: 41.2 grams, Sugar: 8.9 grams, Salt: 1204 grams
How do I prepare Flaky Trout & Summer Sauce?
SUMMER SAUCE: Place the anchovies, ¾ of the chopped parsley, a drizzle of olive oil, a splash of water, the juice of 2 lemon wedges, some zest and seasoning in a blender. Pulse until a smooth sauce forms. Add more water if necessary. CRUNCH & DRESS: When the butternut is halfway, remove from the oven and sprinkle over the zesty crumb. Toss to coat and return to the oven for the remaining time. On completion, the crumb should be golden and the butternut cooked through. Place the rinsed green leaves in a salad bowl. Toss with ½ the toasted seeds, a drizzle of oil and a squeeze of lemon juice. Season and set aside. TASTY TROUT: Pat the trout dry with paper towel. Coat the flesh with the remaining rub and seasoning. Return the pan to 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 to your preference. Remove from the pan on completion. GOLDEN MOONS: Preheat the oven to 200°C. Spread out the butternut half-moons on a roasting tray, coat in oil, ½ the rub and season. Roast in the hot oven for 30-35 minutes. TOASTED SEEDS: Place the pumpkin seeds in a pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion. In a small bowl, combine the breadcrumbs and some lemon zest. SUMMER FLAVA!: Dish up the dressed leaves and lay over the succulent trout fillet. Side with the crispy butternut half-moons and drizzle with the beautiful summery sauce. Sprinkle over the remaining pumpkin seeds and parsley. Serve any remaining lemon wedges alongside.
What should be prepared from my kitchen to make Flaky Trout & Summer Sauce?
Anchovies, Butternut, Fish, Green Leaves, Lemon, NOMU Seafood Rub, Panko Breadcrumb, Parsley, Pumpkin Seeds, Rainbow Trout Fillets
How many calories does Flaky Trout & Summer Sauce have?
557 calories
How much fat content does Flaky Trout & Summer Sauce have?
grams