eCook Meal
MOROCCAN-STYLE RAINBOW TROUT
with spiced, roast veg, hummus & pitted dates
Cumin, coriander, turmeric, cinnamon, and cloves: a distinctive Moroccan aroma infusing roast lentils, cauliflower, and soft, sweet dates. With brown basmati rice, hummus dressing, and a fillet of delicate, delectable trout.
Serving guide
Choose your portion size.
NUTTY BASMATI
Preheat the oven to 180°C. Rinse the rice and place in a pot with the vegetable stock and 200ml of salted water. Stir through, pop on a lid, and bring to the boil over a high heat. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for 10 minutes until cooked and tender.
ROAST THE CAULI & Lentils
Spread out the cauliflower pieces, drained Lentils, and chopped dates on a roasting tray. Coat in oil, some seasoning, and the Moroccan Rub to taste. Roast in the hot oven for 20-25 minutes until the cauliflower is cooked through and starting to crisp, shifting halfway.
Hummus DRESSING & PEAS
Boil the kettle. Place the Hummus in a bowl and combine with a drizzle of oil and three-quarters of the chopped Parsley. Add water in 5ml increments until drizzling consistency. Season to taste and set aside for serving. Submerge the peas in boiling water for 2-3 minutes until heated through. Drain on completion. When the rice is cooked, stir through the warm peas.
SEAR THE TROUT
When the roast has 5 minutes to go, place a pan over a medium-high heat with a drizzle of oil. Pat the trout dry with some paper towel. When the pan is hot, fry the trout skin-side down for 2-3 minutes until the skin is crispy. Flip and fry for a further 30-60 seconds or until cooked to your preference. Remove from the pan on completion.
HEALTHY AND HEARTY
Make a bed of rice and peas and cover with roast cauliflower, Lentils, and dates. Lay the trout fillet on top and drizzle over the parsley and hummus dressing. Garnish with the remaining chopped parsley. Time to nourish your body, Chef!
NUTTY BASMATI
Preheat the oven to 180°C. Rinse the rice and place in a pot with the vegetable stock and 400ml of salted water. Stir through, pop on a lid, and bring to the boil over a high heat. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for 10 minutes until cooked and tender.
ROAST THE CAULI & Lentils
Spread out the cauliflower pieces, drained Lentils, and chopped dates on a roasting tray. Coat in oil, some seasoning, and the Moroccan Rub to taste. Roast in the hot oven for 25-30 minutes until the cauliflower is cooked through and starting to crisp, shifting halfway.
Hummus DRESSING & PEAS
Boil the kettle. Place the Hummus in a bowl and combine with a drizzle of oil and three-quarters of the chopped Parsley. Add water in 5ml increments until drizzling consistency. Season to taste and set aside for serving. Submerge the peas in boiling water for 2-3 minutes until heated through. Drain on completion. When the rice is cooked, stir through the warm peas.
SEAR THE TROUT
When the roast has 5 minutes to go, place a pan over a medium-high heat with a drizzle of oil. Pat the trout dry with some paper towel. When the pan is hot, fry the trout skin-side down for 2-3 minutes until the skin is crispy. Flip and fry for a further 30-60 seconds or until cooked to your preference. Remove from the pan on completion.
HEALTHY AND HEARTY
Make a bed of rice and peas and cover with roast cauliflower, Lentils, and dates. Lay the trout fillet on top and drizzle over the parsley and hummus dressing. Garnish with the remaining chopped parsley. Time to nourish your body, Chef!
NUTTY BASMATI
Preheat the oven to 180°C. Rinse the rice and place in a pot with the vegetable stock and 400ml of salted water. Stir through, pop on a lid, and bring to the boil over a high heat. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for 10 minutes until cooked and tender.
ROAST THE CAULI & Lentils
Spread out the cauliflower pieces, drained Lentils, and chopped dates on a roasting tray. Coat in oil, some seasoning, and the Moroccan Rub to taste. Roast in the hot oven for 25-30 minutes until the cauliflower is cooked through and starting to crisp, shifting halfway.
Hummus DRESSING & PEAS
Boil the kettle. Place the Hummus in a bowl and combine with a drizzle of oil and three-quarters of the chopped Parsley. Add water in 5ml increments until drizzling consistency. Season to taste and set aside for serving. Submerge the peas in boiling water for 2-3 minutes until heated through. Drain on completion. When the rice is cooked, stir through the warm peas.
SEAR THE TROUT
When the roast has 5 minutes to go, place a pan over a medium-high heat with a drizzle of oil. Pat the trout dry with some paper towel. When the pan is hot, fry the trout skin-side down for 2-3 minutes until the skin is crispy. Flip and fry for a further 30-60 seconds or until cooked to your preference. Remove from the pan on completion.
HEALTHY AND HEARTY
Make a bed of rice and peas and cover with roast cauliflower, Lentils, and dates. Lay the trout fillet on top and drizzle over the parsley and hummus dressing. Garnish with the remaining chopped parsley. Time to nourish your body, Chef!
NUTTY BASMATI
Preheat the oven to 180°C. Rinse the rice and place in a pot with the vegetable stock and 700ml of salted water. Stir through, pop on a lid, and bring to the boil over a high heat. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for 10 minutes until cooked and tender.
ROAST THE CAULI & Lentils
Spread out the cauliflower pieces on a roasting tray, coat in oil, and season to taste. Place the drained Lentils and chopped dates on a separate roasting tray and spread out in an even layer. Coat in oil, some seasoning, and the Moroccan Rub to taste. Pop both trays in the hot oven to roast for 30-35 minutes until the cauliflower is cooked through and the lentils are crispy, shifting halfway.
Hummus DRESSING & PEAS
Boil the kettle. Place the Hummus in a bowl and combine with a drizzle of oil and three-quarters of the chopped Parsley. Add water in 5ml increments until drizzling consistency. Season to taste and set aside for serving. Submerge the peas in boiling water for 2-3 minutes until heated through. Drain on completion. When the rice is cooked, stir through the warm peas.
SEAR THE TROUT
When the roast has 5 minutes to go, place a large pan over a medium-high heat with a drizzle of oil. Pat the trout dry with some paper towel. When the pan is hot, fry the trout skin-side down for 2-3 minutes until the skin is crispy. Flip and fry for a further 30-60 seconds or until cooked to your preference. Remove from the pan on completion.
HEALTHY AND HEARTY
Make a bed of rice and peas and cover with roast cauliflower, Lentils, and dates. Lay the trout fillet on top and drizzle over the parsley and hummus dressing. Garnish with the remaining chopped parsley. Time to nourish your body, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R230.26
for 4 servings · R57.57 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Pitted Dates needs 80 gZamli Dates 500 g 500 g at R97.99 · 16% of packR15.68
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Cauliflower Florets needs 600 gBroccoli & Cauliflower Florets 700 g 700 g at R56.99 · 86% of packR48.85
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Lentils needs 240 gLentil & Barley Soup Mix 600 g 600 g at R42.99 · 40% of packR17.20
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Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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Trout Fillet needs 4Trout & Cream Cheese Rolls 60 g R49.99 · whole pack (size can't be divided)R49.99
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Peas needs 160 gSplit Pea Soup Mix 750 g 750 g at R42.99 · 21% of packR9.17
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Hummus needs 120 mlHummus Dipper 240 g R45.99 · whole pack (size can't be divided)R45.99
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Brown Basmati Rice needs 300 mlFully Cooked Brown Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
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Vegetable Stock needs 20 mlFresh Liquid Vegetable Stock 500 ml 500 ml at R39.99 · 4% of packR1.60
Not in the Woolies basket — source these elsewhere:
- NOMU Moroccan Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for MOROCCAN-STYLE RAINBOW TROUT?
The preparation time for MOROCCAN-STYLE RAINBOW TROUT with spiced, roast veg, hummus & pitted dates is between 15 and 30 minutes.
What is the total time required to make MOROCCAN-STYLE RAINBOW TROUT with spiced, roast veg, hummus & pitted dates?
The total time required to make MOROCCAN-STYLE RAINBOW TROUT with spiced, roast veg, hummus & pitted dates is between 40 and 50 minutes.
How many servings does MOROCCAN-STYLE RAINBOW TROUT provide?
4 servings
What are the main ingredients in MOROCCAN-STYLE RAINBOW TROUT?
Brown Basmati Rice, Cauliflower Florets, Fish, Hummus, Lentils, NOMU Moroccan Rub, Parsley, Pea, Pitted Dates, Trout Fillet, Vegetable Stock
What is the nutritional information of MOROCCAN-STYLE RAINBOW TROUT?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare MOROCCAN-STYLE RAINBOW TROUT?
SEAR THE TROUT: When the roast has 5 minutes to go, place a pan over a medium-high heat with a drizzle of oil. Pat the trout dry with some paper towel. When the pan is hot, fry the trout skin-side down for 2-3 minutes until the skin is crispy. Flip and fry for a further 30-60 seconds or until cooked to your preference. Remove from the pan on completion. NUTTY BASMATI: Preheat the oven to 180°C. Rinse the rice and place in a pot with the vegetable stock and 400ml of salted water. Stir through, pop on a lid, and bring to the boil over a high heat. Once boiling, reduce the heat and simmer for 15-20 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and set aside to steam for 10 minutes until cooked and tender. HUMMUS DRESSING & PEAS: Boil the kettle. Place the hummus in a bowl and combine with a drizzle of oil and three-quarters of the chopped parsley. Add water in 5ml increments until drizzling consistency. Season to taste and set aside for serving. Submerge the peas in boiling water for 2-3 minutes until heated through. Drain on completion. When the rice is cooked, stir through the warm peas. ROAST THE CAULI & LENTILS: Spread out the cauliflower pieces, drained lentils, and chopped dates on a roasting tray. Coat in oil, some seasoning, and the Moroccan Rub to taste. Roast in the hot oven for 25-30 minutes until the cauliflower is cooked through and starting to crisp, shifting halfway. HEALTHY AND HEARTY: Make a bed of rice and peas and cover with roast cauliflower, lentils, and dates. Lay the trout fillet on top and drizzle over the parsley and hummus dressing. Garnish with the remaining chopped parsley. Time to nourish your body, Chef!
What should be prepared from my kitchen to make MOROCCAN-STYLE RAINBOW TROUT?
Brown Basmati Rice, Cauliflower Florets, Fish, Hummus, Lentils, NOMU Moroccan Rub, Parsley, Pea, Pitted Dates, Trout Fillet, Vegetable Stock
How many calories does MOROCCAN-STYLE RAINBOW TROUT have?
calories
How much fat content does MOROCCAN-STYLE RAINBOW TROUT have?
grams