eCook Meal
Ginger Soy Baked Trout
with fluffy quinoa & toasted sesame seeds
Flaky baked trout in a flavour-packed Asian marinade of soy sauce, rice wine vinegar, ginger, spring onion, lime and chilli. Served on a bed of plump quinoa with sauteed pak choi, and topped with fresh coriander and golden brown sesame seeds.
Serving guide
Choose your portion size.
LET’S COOK SOME QUINOA
Preheat the oven to 180°C. Rinse the quinoa and place in a pot. Submerge in 200ml of salted water and place over a medium-high heat. Pop on a lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow to stand off the heat for at least 5 minutes. Season to taste.
MAKE THE MARINADE & BAKE THE TROUT
To make the marinade; combine the grated Ginger, the spring onion whites, the chopped Chilli (to taste), the chopped coriander stalks, the soy sauce, and the vinegar. Mix until fully combined. Pat the trout dry with a paper towel and place in a tightly fitting baking dish. Pour over the marinade and bake in the hot oven for 10-12 minutes, until cooked through.
TOAST THOSE SESAME SEEDS
Place the sesame seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion.
FRY THE PAK CHOI
Separate the leaves of the trimmed pak choi and rinse well. Slice the larger leaves in half lengthways. Return the pan to a medium heat with a drizzle of oil. When hot, fry the pak choi for 1-2 minutes until the stems have slightly softened. Add a splash of water and cook for a further 1-2 minutes until the leaves are slightly wilted. Season to taste.
FINAL TOUCHES
Once the trout is done, remove the trout from the marinade and set aside. To the trout marinade, add the Lime zest, the juice from 1 limes wedge, and 1 tsp of a sweetener of choice. Mix until fully combined.
THE MAIN EVENT
Make a bed of the fluffy quinoa. Top with the baked trout and pour over the marinade sauce. Side with the fried pak choi. Garnish with the spring onion greens, the picked coriander leaves, the toasted sesame seeds, any remaining Chilli (to taste), and a lime wedge. Tuck in!
LET’S COOK SOME QUINOA
Preheat the oven to 180°C. Rinse the quinoa and place in a pot. Submerge in 400ml of salted water and place over a medium-high heat. Pop on a lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow to stand off the heat for at least 5 minutes. Season to taste.
MAKE THE MARINADE & BAKE THE TROUT
To make the marinade; combine the grated Ginger, the spring onion whites, the chopped Chilli (to taste), the chopped coriander stalks, the soy sauce, and the vinegar. Mix until fully combined. Pat the trout dry with a paper towel and place in a tightly fitting baking dish. Pour over the marinade and bake in the hot oven for 10-12 minutes, until cooked through.
TOAST THOSE SESAME SEEDS
Place the sesame seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion.
FRY THE PAK CHOI
Separate the leaves of the trimmed pak choi and rinse well. Slice the larger leaves in half lengthways. Return the pan to a medium heat with a drizzle of oil. When hot, fry the pak choi for 1-2 minutes until the stems have slightly softened. Add a splash of water and cook for a further 1-2 minutes until the leaves are slightly wilted. Season to taste.
FINAL TOUCHES
Once the trout is done, remove the trout from the marinade and set aside. To the trout marinade, add the Lime zest, the juice from 2 limes wedges, and 1.5 tsp of a sweetener of choice. Mix until fully combined.
THE MAIN EVENT
Make a bed of the fluffy quinoa. Top with the baked trout and pour over the marinade sauce. Side with the fried pak choi. Garnish with the spring onion greens, the picked coriander leaves, the toasted sesame seeds, any remaining Chilli (to taste), and a lime wedge. Tuck in!
LET’S COOK SOME QUINOA
Preheat the oven to 180°C. Rinse the quinoa and place in a pot. Submerge in 600ml of salted water and place over a medium-high heat. Pop on a lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow to stand off the heat for at least 5 minutes. Season to taste.
MAKE THE MARINADE & BAKE THE TROUT
To make the marinade; combine the grated Ginger, the spring onion whites, the chopped Chilli (to taste), the chopped coriander stalks, the soy sauce, and the vinegar. Mix until fully combined. Pat the trout dry with a paper towel and place in a tightly fitting baking dish. Pour over the marinade and bake in the hot oven for 12-14 minutes, until cooked through.
TOAST THOSE SESAME SEEDS
Place the sesame seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion.
FRY THE PAK CHOI
Separate the leaves of the trimmed pak choi and rinse well. Slice the larger leaves in half lengthways. Return the pan to a medium heat with a drizzle of oil. When hot, fry the pak choi for 2-3 minutes until the stems have slightly softened. Add a splash of water and cook for a further 1-2 minutes until the leaves are slightly wilted. Season to taste.
FINAL TOUCHES
Once the trout is done, remove the trout from the marinade and set aside. To the trout marinade, add the Lime zest, the juice from 3 limes wedges, and 2 tsp of a sweetener of choice. Mix until fully combined.
THE MAIN EVENT
Make a bed of the fluffy quinoa. Top with the baked trout and pour over the marinade sauce. Side with the fried pak choi. Garnish with the spring onion greens, the picked coriander leaves, the toasted sesame seeds, any remaining Chilli (to taste), and a lime wedge. Tuck in!
White Quinoa - 225ml
Fresh Ginger - 20g
Spring Onions - 2
Fresh Chillies - 2
Fresh Coriander - 12g
Low Sodium Soy Sauce - 60ml
Rice Wine Vinegar - 45ml
Rainbow Trout Fillets - 3
White Sesame Seeds - 15ml
Limes - 2
Pak Choi - 300g
LET’S COOK SOME QUINOA
Preheat the oven to 180°C. Rinse the quinoa and place in a pot. Submerge in 800ml of salted water and place over a medium-high heat. Pop on a lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow to stand off the heat for at least 5 minutes. Season to taste.
MAKE THE MARINADE & BAKE THE TROUT
To make the marinade; combine the grated Ginger, the spring onion whites, the chopped Chilli (to taste), the chopped coriander stalks, the soy sauce, and the vinegar. Mix until fully combined. Pat the trout dry with a paper towel and place in a tightly fitting baking dish. Pour over the marinade and bake in the hot oven for 12-14 minutes, until cooked through.
TOAST THOSE SESAME SEEDS
Place the sesame seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion.
FRY THE PAK CHOI
Separate the leaves of the trimmed pak choi and rinse well. Slice the larger leaves in half lengthways. Return the pan to a medium heat with a drizzle of oil. When hot, fry the pak choi for 2-3 minutes until the stems have slightly softened. Add a splash of water and cook for a further 1-2 minutes until the leaves are slightly wilted. Season to taste.
FINAL TOUCHES
Once the trout is done, remove the trout from the marinade and set aside. To the trout marinade, add the Lime zest, the juice from 4 limes wedges, and 1 tbsp of a sweetener of choice. Mix until fully combined.
THE MAIN EVENT
Make a bed of the fluffy quinoa. Top with the baked trout and pour over the marinade sauce. Side with the fried pak choi. Garnish with the spring onion greens, the picked coriander leaves, the toasted sesame seeds, any remaining Chilli (to taste), and a lime wedge. Tuck in!
White Quinoa - 300ml
Fresh Ginger - 25g
Spring Onions - 2
Fresh Chillies - 2
Fresh Coriander - 15g
Low Sodium Soy Sauce - 80ml
Rice Wine Vinegar - 60ml
Rainbow Trout Fillets - 4
White Sesame Seeds - 20ml
Limes - 2
Pak Choi - 400g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R381.54
for 4 servings · R95.38 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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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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Pak Choi needs 400 gBaby Pak Choi 200 g 200 g at R44.99 · 2.0× packsR89.98
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White Sesame Seeds needs 20 mlBlack and White Sesame Seeds Pretzel Thins 180 g R44.99 · whole pack (size can't be divided)R44.99
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Spring Onions needs 2Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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Fresh Ginger needs 25 gSoya Ginger Chicken Booster Bowl™ 350 g 350 g at R99.99 · 7% of packR7.14
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White Quinoa needs 300 mlFully Cooked Brown Basmati Rice With Red and White Quinoa 250 g R43.99 · whole pack (size can't be divided)R43.99
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Fresh Coriander needs 15 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 2% of packR2.47
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Limes needs 2Chilli and Lime Salt 40 g R25.99 · whole pack (size can't be divided)R25.99
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Fresh Chillies needs 2Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
Not in the Woolies basket — source these elsewhere:
- Low Sodium Soy Sauce
- Rice Wine Vinegar
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Ginger Soy Baked Trout?
The preparation time for Ginger Soy Baked Trout with fluffy quinoa & toasted sesame seeds is between 15 and 30 minutes.
What is the total time required to make Ginger Soy Baked Trout with fluffy quinoa & toasted sesame seeds?
The total time required to make Ginger Soy Baked Trout with fluffy quinoa & toasted sesame seeds is between 35 and 60 minutes.
How many servings does Ginger Soy Baked Trout provide?
4 servings
What are the main ingredients in Ginger Soy Baked Trout?
Chilli, Fish, Fresh Coriander, Ginger, Lime, Low-Sodium Soy Sauce, Pak Choi, Rainbow Trout Fillets, Rice Wine Vinegar, Spring Onion, White Quinoa, White Sesame Seeds
What is the nutritional information of Ginger Soy Baked Trout?
Calories: 506, Carbs: 57 grams, Fat: grams, Protein: 40 grams, Sugar: 4.7 grams, Salt: 843 grams
How do I prepare Ginger Soy Baked Trout?
THE MAIN EVENT: Make a bed of the fluffy quinoa. Top with the baked trout and pour over the marinade sauce. Side with the fried pak choi. Garnish with the spring onion greens, the picked coriander leaves, the toasted sesame seeds, any remaining chilli (to taste), and a lime wedge. Tuck in! MAKE THE MARINADE & BAKE THE TROUT: To make the marinade; combine the grated ginger, the spring onion whites, the chopped chilli (to taste), the chopped coriander stalks, the soy sauce, and the vinegar. Mix until fully combined. Pat the trout dry with a paper towel and place in a tightly fitting baking dish. Pour over the marinade and bake in the hot oven for 10-12 minutes, until cooked through. FINAL TOUCHES: Once the trout is done, remove the trout from the marinade and set aside. To the trout marinade, add the lime zest, the juice from 2 limes wedges, and 1.5 tsp of a sweetener of choice. Mix until fully combined. TOAST THOSE SESAME SEEDS: Place the sesame seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion. FRY THE PAK CHOI: Separate the leaves of the trimmed pak choi and rinse well. Slice the larger leaves in half lengthways. Return the pan to a medium heat with a drizzle of oil. When hot, fry the pak choi for 1-2 minutes until the stems have slightly softened. Add a splash of water and cook for a further 1-2 minutes until the leaves are slightly wilted. Season to taste. LET’S COOK SOME QUINOA: Preheat the oven to 180°C. Rinse the quinoa and place in a pot. Submerge in 400ml of salted water and place over a medium-high heat. Pop on a lid and bring to a simmer. Cook for 12-15 minutes until the quinoa is tender and its tails have popped out, adding more water if required during cooking. On completion, drain if necessary and return to the pot. Replace the lid and allow to stand off the heat for at least 5 minutes. Season to taste.
What should be prepared from my kitchen to make Ginger Soy Baked Trout?
Chilli, Fish, Fresh Coriander, Ginger, Lime, Low-Sodium Soy Sauce, Pak Choi, Rainbow Trout Fillets, Rice Wine Vinegar, Spring Onion, White Quinoa, White Sesame Seeds
How many calories does Ginger Soy Baked Trout have?
506 calories
How much fat content does Ginger Soy Baked Trout have?
grams