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
Middle Eastern Spiced Trout
with roasted lentils, quinoa & cottage cheese
Hands on Time: 15 - 30 minutes
Overall Time: 35 - 50 minutes
Ingredients:
- Cucumber
- Fish
- Fresh Mint
- Green Leaves
- Lentils
- Low Fat Cottage Cheese
- Pickling Liquid
- Quinoa
- Rainbow Trout Fillet
- Rainbow Trout Fillets
- Za'atar
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Paper Towel
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.
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!
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!
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.
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. 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.
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!
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.
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. 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.
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!
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
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