eCook Meal
Garlic & Lemon Butter Trout
with carrot purée & a fresh salad
Indulge in buttery and zesty garlic lemon trout, served with velvety carrot purée, fresh parsley, and a side of tangy tomato and leafy salad. Yum!
Serving guide
Choose your portion size.
CARROTS
Boil the kettle. Place a pot (with a lid) over medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the Carrot rounds and the chopped onion. Fry for 2-3 minutes until slightly softened and starting to brown, shifting occasionally. Pour in 100ml of boiling water, cover with the lid, and simmer for 4-5 minutes until the carrots are soft.
TROUT
Pat the trout dry with paper towel. Coat the flesh with the NOMU rub and seasoning. 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 30-60 seconds or until cooked through to your preference. Remove from the pan and cover to keep warm.
Lemon BUTTER
Return the pan to a medium heat with a drizzle of oil. When hot, add the grated Garlic and fry for 30-60 seconds, shifting constantly. Add a squeeze of lemon juice (to taste) and the wine. Cook for 2-4 minutes until the wine has almost all evaporated. Remove the pan from the heat and add ½ the chopped Parsley and 30g of butter. Mix until melted and combined.
PURÉE
Once the carrots and onions are soft, remove from the pan and place in a blender, along with any remaining water from the pan. Add a knob of butter and seasoning. Blend until a smooth purée, adding more boiling water if necessary. Cover to keep warm until serving.
SALAD
In a bowl, combine the diced Tomato, the shredded leaves, a drizzle of olive oil, a squeeze of lemon juice, and seasoning.
GREAT WORK, CHEF!
Smear the Carrot purée on the plate and top with the trout fillet. Pour over the garlic butter sauce and serve the fresh salad on the side. Garnish with the remaining Parsley. Serve any remaining lemon wedges alongside.
CARROTS
Boil the kettle. Place a pot (with a lid) over medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the Carrot rounds and the chopped onion. Fry for 2-3 minutes until slightly softened and starting to brown, shifting occasionally. Pour in 200ml of boiling water, cover with the lid, and simmer for 5-6 minutes until the carrots are soft.
TROUT
Pat the trout dry with paper towel. Coat the flesh with the NOMU rub and seasoning. 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 30-60 seconds or until cooked through to your preference. Remove from the pan and cover to keep warm.
Lemon BUTTER
Return the pan to a medium heat with a drizzle of oil. When hot, add the grated Garlic and fry for 30-60 seconds, shifting constantly. Add a squeeze of lemon juice (to taste) and the wine. Cook for 2-4 minutes until the wine has almost all evaporated. Remove the pan from the heat and add ½ the chopped Parsley and 60g of butter. Mix until melted and combined.
PURÉE
Once the carrots and onions are soft, remove from the pan and place in a blender, along with any remaining water from the pan. Add a knob of butter and seasoning. Blend until a smooth purée, adding more boiling water if necessary. Cover to keep warm until serving.
SALAD
In a bowl, combine the diced Tomato, the shredded leaves, a drizzle of olive oil, a squeeze of lemon juice, and seasoning.
GREAT WORK, CHEF!
Smear the Carrot purée on the plate and top with the trout fillet. Pour over the garlic butter sauce and serve the fresh salad on the side. Garnish with the remaining Parsley. Serve any remaining lemon wedges alongside.
CARROTS
Boil the kettle. Place a pot (with a lid) over medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the Carrot rounds and the chopped onion. Fry for 2-3 minutes until slightly softened and starting to brown, shifting occasionally. Pour in 300ml of boiling water, cover with the lid, and simmer for 5-6 minutes until the carrots are soft.
TROUT
Pat the trout dry with paper towel. Coat the flesh with the NOMU rub and seasoning. 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 30-60 seconds or until cooked through to your preference. Remove from the pan and cover to keep warm.
Lemon BUTTER
Return the pan to a medium heat with a drizzle of oil. When hot, add the grated Garlic and fry for 30-60 seconds, shifting constantly. Add a squeeze of lemon juice (to taste) and the wine. Cook for 2-4 minutes until the wine has almost all evaporated. Remove the pan from the heat and add ½ the chopped Parsley and 90g of butter. Mix until melted and combined.
PURÉE
Once the carrots and onions are soft, remove from the pan and place in a blender, along with any remaining water from the pan. Add a knob of butter and seasoning. Blend until a smooth purée, adding more boiling water if necessary. Cover to keep warm until serving.
SALAD
In a bowl, combine the diced Tomato, the shredded leaves, a drizzle of olive oil, a squeeze of lemon juice, and seasoning.
GREAT WORK, CHEF!
Smear the Carrot purée on the plate and top with the trout fillet. Pour over the garlic butter sauce and serve the fresh salad on the side. Garnish with the remaining Parsley. Serve any remaining lemon wedges alongside.
CARROTS
Boil the kettle. Place a pot (with a lid) over medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the Carrot rounds and the chopped onion. Fry for 2-3 minutes until slightly softened and starting to brown, shifting occasionally. Pour in 400ml of boiling water, cover with the lid, and simmer for 6-7 minutes until the carrots are soft.
TROUT
Pat the trout dry with paper towel. Coat the flesh with the NOMU rub and seasoning. 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 30-60 seconds or until cooked through to your preference. Remove from the pan and cover to keep warm.
Lemon BUTTER
Return the pan to a medium heat with a drizzle of oil. When hot, add the grated Garlic and fry for 30-60 seconds, shifting constantly. Add a squeeze of lemon juice (to taste) and the wine. Cook for 2-4 minutes until the wine has almost all evaporated. Remove the pan from the heat and add ½ the chopped Parsley and 120g of butter. Mix until melted and combined.
PURÉE
Once the carrots and onions are soft, remove from the pan and place in a blender, along with any remaining water from the pan. Add a knob of butter and seasoning. Blend until a smooth purée, adding more boiling water if necessary. Cover to keep warm until serving.
SALAD
In a bowl, combine the diced Tomato, the shredded leaves, a drizzle of olive oil, a squeeze of lemon juice, and seasoning.
GREAT WORK, CHEF!
Smear the Carrot purée on the plate and top with the trout fillet. Pour over the garlic butter sauce and serve the fresh salad on the side. Garnish with the remaining Parsley. Serve any remaining lemon wedges alongside.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R128.42
for 4 servings · R32.10 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Carrot needs 960 gBulk Large Carrots 3 kg 3 kg at R45.00 · 32% of packR14.40
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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
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Tomatoes needs 2Tomato Puree in Tub 240 g R20.99 · whole pack (size can't be divided)R20.99
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White Wine needs 60 mlWhite Wine Vinegar 250 ml 250 ml at R44.99 · 24% of packR10.80
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Rainbow Trout Fillets needs 4Soya and Ginger Rainbow Trout Nibbles 20 g R21.99 · whole pack (size can't be divided)R21.99
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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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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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
Not in the Woolies basket — source these elsewhere:
- NOMU Italian Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Garlic & Lemon Butter Trout?
The preparation time for Garlic & Lemon Butter Trout with carrot purée & a fresh salad is between 25 and 30 minutes.
What is the total time required to make Garlic & Lemon Butter Trout with carrot purée & a fresh salad?
The total time required to make Garlic & Lemon Butter Trout with carrot purée & a fresh salad is between 30 and 35 minutes.
How many servings does Garlic & Lemon Butter Trout provide?
4 servings
What are the main ingredients in Garlic & Lemon Butter Trout?
Carrot, Fish, Garlic, Lemon, NOMU Italian Rub, Onion, Parsley, Rainbow Trout Fillets, Salad Leaves, Tomato, White Wine
What is the nutritional information of Garlic & Lemon Butter Trout?
Calories: 373, Carbs: 40 grams, Fat: grams, Protein: 30.5 grams, Sugar: 18.8 grams, Salt: 312 grams
How do I prepare Garlic & Lemon Butter Trout?
TROUT: Pat the trout dry with paper towel. Coat the flesh with the NOMU rub and seasoning. 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 30-60 seconds or until cooked through to your preference. Remove from the pan and cover to keep warm. GREAT WORK, CHEF!: Smear the carrot purée on the plate and top with the trout fillet. Pour over the garlic butter sauce and serve the fresh salad on the side. Garnish with the remaining parsley. Serve any remaining lemon wedges alongside. LEMON BUTTER: Return the pan to a medium heat with a drizzle of oil. When hot, add the grated garlic and fry for 30-60 seconds, shifting constantly. Add a squeeze of lemon juice (to taste) and the wine. Cook for 2-4 minutes until the wine has almost all evaporated. Remove the pan from the heat and add ½ the chopped parsley and 60g of butter. Mix until melted and combined. CARROTS: Boil the kettle. Place a pot (with a lid) over medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, add the carrot rounds and the chopped onion. Fry for 2-3 minutes until slightly softened and starting to brown, shifting occasionally. Pour in 200ml of boiling water, cover with the lid, and simmer for 5-6 minutes until the carrots are soft. PURÉE: Once the carrots and onions are soft, remove from the pan and place in a blender, along with any remaining water from the pan. Add a knob of butter and seasoning. Blend until a smooth purée, adding more boiling water if necessary. Cover to keep warm until serving. SALAD: In a bowl, combine the diced tomato, the shredded leaves, a drizzle of olive oil, a squeeze of lemon juice, and seasoning.
What should be prepared from my kitchen to make Garlic & Lemon Butter Trout?
Carrot, Fish, Garlic, Lemon, NOMU Italian Rub, Onion, Parsley, Rainbow Trout Fillets, Salad Leaves, Tomato, White Wine
How many calories does Garlic & Lemon Butter Trout have?
373 calories
How much fat content does Garlic & Lemon Butter Trout have?
grams