Middle Eastern Spiced Trout

Za’atar is the ultimate one-spice-fits-all – its nutty flavour beautifully elevates the gentle hues of the sustainably-caught rainbow trout fillet. Served with health-conscious quinoa grains, and roasted lentils. Ah yes, a drizzle of minty cottage cheese dressing – and there it is!

Middle Eastern Spiced Trout

with roasted lentils, quinoa & cottage cheese

4.6

Hands on Time: 15 - 30 minutes

Overall Time: 35 - 50 minutes

Ingredients:

From your kitchen:

  • Oil (cooking, olive or coconut)
  • Salt & Pepper
  • Water
  • Paper Towel
Photo of Middle Eastern Spiced Trout
  1. SPECKLED 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 the 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 it to stand off the heat for 10 minutes.

  2. PICKLE & ROAST

    Place the Cucumber in a bowl with the Pickling Liquid, toss to coat, and set aside. Place the drained Lentils on a roasting tray. Coat in oil, season, and spread out in a single layer. Roast in the hot oven for 15-20 minutes until crispy.

  3. ZA’ATAR TROUT

    Place a nonstick pan over a medium-high heat with a drizzle of oil. Pat the trout dry with paper towel, coat in the za’atar spice, and season. When hot, fry the trout, skin-side down, for 2-3 minutes until crispy. Flip and fry for a further 30 seconds. Remove from the pan once cooked to your liking.

  4. CREAMY DRESSING

    Drain the Cucumber, reserving the Pickling Liquid. Mix the leaves with the pickled cucumber and season to taste. Combine the cottage cheese with some reserved pickling liquid (to taste), ½ of the chopped mint, and season to taste.

  5. DIG IN!

    Make a bed of jewelled Quinoa and green salad and top with the crispy Lentils and za’atar trout. Drizzle over the creamy cheese dressing and garnish with the remaining chopped mint. Enjoy!

  1. SPECKLED 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 the 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 it to stand off the heat for 10 minutes.

  2. PICKLE & ROAST

    Place the Cucumber in a bowl with the Pickling Liquid, toss to coat, and set aside. Place the drained Lentils on a roasting tray. Coat in oil, season, and spread out in a single layer. Roast in the hot oven for 15-20 minutes until crispy.

  3. ZA’ATAR TROUT

    Place a nonstick pan over a medium-high heat with a drizzle of oil. Pat the trout dry with paper towel, coat in the za’atar spice, and season. When hot, fry the trout, skin-side down, for 2-3 minutes until crispy. Flip and fry for a further 30 seconds. Remove from the pan once cooked to your liking.

  4. CREAMY DRESSING

    Drain the Cucumber, reserving the Pickling Liquid. Mix the leaves with the pickled cucumber and season to taste. Combine the cottage cheese with some reserved pickling liquid (to taste), ½ of the chopped mint, and season to taste.

  5. DIG IN!

    Make a bed of jewelled Quinoa and green salad and top with the crispy Lentils and za’atar trout. Drizzle over the creamy cheese dressing and garnish with the remaining chopped mint. Enjoy!

  1. SPECKLED 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 the 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 it to stand off the heat for 10 minutes.

  2. PICKLE & ROAST

    Place the Cucumber in a bowl with the Pickling Liquid, toss to coat, and set aside. Place the drained Lentils on a roasting tray. Coat in oil, season, and spread out in a single layer. Roast in the hot oven for 15-20 minutes until crispy.

  3. ZA’ATAR TROUT

    Place a nonstick pan over a medium-high heat with a drizzle of oil. Pat the trout dry with paper towel, coat in the za’atar spice, and season. When hot, fry the trout, skin-side down, for 2-3 minutes until crispy. You might have to do this step in batches. Flip and fry for a further 30 seconds. Remove from the pan once cooked to your liking.

  4. CREAMY DRESSING

    Drain the Cucumber, reserving the Pickling Liquid. Mix the leaves with the pickled cucumber and season to taste. Combine the cottage cheese with some reserved pickling liquid (to taste), ½ of the chopped mint, and season to taste.

  5. DIG IN!

    Make a bed of jewelled Quinoa and green salad and top with the crispy Lentils and za’atar trout. Drizzle over the creamy cheese dressing and garnish with the remaining chopped mint. Enjoy!

  1. SPECKLED 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 the 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 it to stand off the heat for 10 minutes.

  2. PICKLE & ROAST

    Place the Cucumber in a bowl with the Pickling Liquid, toss to coat, and set aside. Place the drained Lentils on a roasting tray. Coat in oil, season, and spread out in a single layer. Roast in the hot oven for 15-20 minutes until crispy.

  3. ZA’ATAR TROUT

    Place a nonstick pan over a medium-high heat with a drizzle of oil. Pat the trout dry with paper towel, coat in the za’atar spice, and season. When hot, fry the trout, skin-side down, for 2-3 minutes until crispy. You might have to do this step in batches. Flip and fry for a further 30 seconds. Remove from the pan once cooked to your liking.

  4. CREAMY DRESSING

    Drain the Cucumber, reserving the Pickling Liquid. Mix the leaves with the pickled cucumber and season to taste. Combine the cottage cheese with some reserved pickling liquid (to taste), ½ of the chopped mint, and season to taste.

  5. DIG IN!

    Make a bed of jewelled Quinoa and green salad and top with the crispy Lentils and za’atar trout. Drizzle over the creamy cheese dressing and garnish with the remaining chopped mint. Enjoy!

Frequently Asked Questions

What is the preparation time for Middle Eastern Spiced Trout?

The preparation time for Middle Eastern Spiced Trout with roasted lentils, quinoa & cottage cheese is between 15 and 30 minutes.

What is the total time required to make Middle Eastern Spiced Trout with roasted lentils, quinoa & cottage cheese?

The total time required to make Middle Eastern Spiced Trout with roasted lentils, quinoa & cottage cheese is between 35 and 50 minutes.

How many servings does Middle Eastern Spiced Trout provide?

4 servings

What are the main ingredients in Middle Eastern Spiced Trout?

Cucumber, Fish, Fresh Mint, Green Leaves, Lentils, Low Fat Cottage Cheese, Pickling Liquid, Quinoa, Rainbow Trout Fillet, Rainbow Trout Fillets, Za'atar

What is the nutritional information of Middle Eastern Spiced Trout?

Calories: 730, Carbs: 87 grams, Fat: grams, Protein: 54.9 grams, Sugar: 18.2 grams, Salt: 509 grams

How do I prepare Middle Eastern Spiced Trout?

SPECKLED 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 the 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 it to stand off the heat for 10 minutes. PICKLE & ROAST: Place the cucumber in a bowl with the pickling liquid, toss to coat, and set aside. Place the drained lentils on a roasting tray. Coat in oil, season, and spread out in a single layer. Roast in the hot oven for 15-20 minutes until crispy. ZA’ATAR TROUT: Place a nonstick pan over a medium-high heat with a drizzle of oil. Pat the trout dry with paper towel, coat in the za’atar spice, and season. When hot, fry the trout, skin-side down, for 2-3 minutes until crispy. Flip and fry for a further 30 seconds. Remove from the pan once cooked to your liking. CREAMY DRESSING: Drain the cucumber, reserving the pickling liquid. Mix the leaves with the pickled cucumber and season to taste. Combine the cottage cheese with some reserved pickling liquid (to taste), ½ of the chopped mint, and season to taste. DIG IN!: Make a bed of jewelled quinoa and green salad and top with the crispy lentils and za’atar trout. Drizzle over the creamy cheese dressing and garnish with the remaining chopped mint. Enjoy!

What should be prepared from my kitchen to make Middle Eastern Spiced Trout?

Cucumber, Fish, Fresh Mint, Green Leaves, Lentils, Low Fat Cottage Cheese, Pickling Liquid, Quinoa, Rainbow Trout Fillet, Rainbow Trout Fillets, Za'atar

How many calories does Middle Eastern Spiced Trout have?

730 calories

How much fat content does Middle Eastern Spiced Trout have?

grams

Woolies Products in this dish

Photo of Freshly Frozen Skin-On Hake Fillets 800 g

Freshly Frozen Skin-on Hake Fillets 800 G

Photo of Red and White Quinoa Blend 250 g

Red And White Quinoa Blend 250 G

Photo of Albacore White Tuna Fillets in Spring Water 180 g

Albacore White Tuna Fillets In Spring Water 180 G

Photo of Mediterranean Cucumbers 3 pk

Mediterranean Cucumbers 3 Pk

Photo of Fresh Mint 80 g

Fresh Mint 80 G

Photo of Albacore White Tuna Fillets in Olive Oil 180 g

Albacore White Tuna Fillets In Olive Oil 180 G

Photo of Split Red Lentils 500 g

Split Red Lentils 500 G

Photo of Hake Fillet Avg 350 g

Hake Fillet Avg 350 G

Photo of Basa Fillets Avg 300 g

Basa Fillets Avg 300 G

Photo of Organic Lentils in Tomato Brine 400 g

Organic Lentils In Tomato Brine 400 G

Photo of Mediterranean Cucumber

Mediterranean Cucumber

Photo of Chia, Quinoa and Sesame White Corn Cakes 130 g

Chia, Quinoa And Sesame White Corn Cakes 130 G

Photo of Snacking Cucumbers 180 g

Snacking Cucumbers 180 G

Photo of Mini Cucumbers 350 g

Mini Cucumbers 350 G

Photo of Fresh Mint 20 g

Fresh Mint 20 G

Photo of Lentils 400 g

Lentils 400 G

Photo of Carrot, Quinoa and Sesame Seed Cracker Cakes 80 g

Carrot, Quinoa And Sesame Seed Cracker Cakes 80 G

Photo of Hake Portions 300 g

Hake Portions 300 G

Views: 806