eCook Meal
Mpho’s Stylish Chermoula Trout
with pumpkin seed gremolata, feta & a charred corn salad
A light yet filling dinner, full of punchy flavour. Chermoula is salty, tart, earthy, and fresh, and it transforms any dish. Here, it infuses a beautiful trout fillet, perched atop fluffy bulgur wheat and dotted with crunchy seed and mint gremolata.
Serving guide
Choose your portion size.
CORN ON THE COB
Preheat the oven to 220°C on the grill setting. Place the desilked corn on a baking tray. Grill in the hot oven for 15-20 minutes, turning as it chars. Once cooked, remove from the oven and set aside to cool. Turn the grill off and the oven onto the regular roasting setting at 220°C.
WHILE THE CORN IS ROASTING…
Boil the kettle. Place the seeds in a pan over a medium heat. Toast for 3-5 minutes until beginning to pop and brown. Remove from the pan on completion and set aside to cool. Using a bowl, submerge the bulgur wheat and stock in 100ml of boiling water. Add a drizzle of oil and stir through. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff with a fork on completion, replace the plate, and set aside for serving.
CRUNCHY PUMPKIN SEED GREMOLATA
When the seeds are cool enough to handle, finely chop and place in a small bowl. Add in 10ml of olive oil, the grated Garlic, ½ of the chopped mint, a squeeze of lemon juice, and some zest. Mix well to combine, season, and set aside for serving.
SEAR & SPICE THE TROUT
Pat the trout dry with paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for a minute until the skin is crisped but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin, return it to the pan, and set the flesh aside in a baking tray. Fry the skin for 3-4 minutes per side until crispy. Set aside to drain on paper towel. Loosen the chermoula with 15ml of olive oil and pour over the flesh. Bake in the oven for 5-8 minutes until cooked to your preference.
A COLOURFUL SALAD
When the corn is cool, slice off the kernels. Place in a salad bowl with the rinsed salad leaves and halved baby tomatoes. Toss together with 5ml of olive oil, a squeeze of Lemon juice, and some seasoning. Roughly chop the trout skin.
TIME TO DINE
Make a bed of bulgur, top with the chermoula trout, and pour over any tray juices. Sprinkle with the gremolata and crumble over the drained Feta. Garnish with the crispy skin, the remaining mint, and any remaining Lemon wedges. Serve the charred corn salad on the side and get stuck in!
CORN ON THE COB
Preheat the oven to 220°C on the grill setting. Place the desilked corn on a baking tray. Grill in the hot oven for 15-20 minutes, turning as it chars. Once cooked, remove from the oven and set aside to cool. Turn the grill off and the oven onto the regular roasting setting at 220°C.
WHILE THE CORN IS ROASTING…
Boil the kettle. Place the seeds in a pan over a medium heat. Toast for 3-5 minutes until beginning to pop and brown. Remove from the pan on completion and set aside to cool. Using a bowl, submerge the bulgur wheat and stock in 200ml of boiling water. Add a drizzle of oil and stir through. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff with a fork on completion, replace the plate, and set aside for serving.
CRUNCHY PUMPKIN SEED GREMOLATA
When the seeds are cool enough to handle, finely chop and place in a small bowl. Add in 20ml of olive oil, the grated Garlic, ½ of the chopped mint, a squeeze of lemon juice, and some zest. Mix well to combine, season, and set aside for serving.
SEAR & SPICE THE TROUT
Pat the trout dry with paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for a minute until the skin is crisped but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin, return it to the pan, and set the flesh aside in a baking tray. Fry the skin for 3-4 minutes per side until crispy. Set aside to drain on paper towel. Loosen the chermoula with 30ml of olive oil and pour over the flesh. Bake in the oven for 5-8 minutes until cooked to your preference.
A COLOURFUL SALAD
When the corn is cool, slice off the kernels. Place in a salad bowl with the rinsed salad leaves and halved baby tomatoes. Toss together with 10ml of olive oil, a squeeze of Lemon juice, and some seasoning. Roughly chop the trout skin.
TIME TO DINE
Make a bed of bulgur, top with the chermoula trout, and pour over any tray juices. Sprinkle with the gremolata and crumble over the drained Feta. Garnish with the crispy skin, the remaining mint, and any remaining Lemon wedges. Serve the charred corn salad on the side and get stuck in!
CORN ON THE COB
Preheat the oven to 220°C on the grill setting. Place the desilked corn on a baking tray. Grill in the hot oven for 15-20 minutes, turning as it chars. Once cooked, remove from the oven and set aside to cool. Turn the grill off and the oven onto the regular roasting setting at 220°C.
WHILE THE CORN IS ROASTING…
Boil the kettle. Place the seeds in a pan over a medium heat. Toast for 3-5 minutes until beginning to pop and brown. Remove from the pan on completion and set aside to cool. Using a bowl, submerge the bulgur wheat and stock in 200ml of boiling water. Add a drizzle of oil and stir through. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff with a fork on completion, replace the plate, and set aside for serving.
CRUNCHY PUMPKIN SEED GREMOLATA
When the seeds are cool enough to handle, finely chop and place in a small bowl. Add in 20ml of olive oil, the grated Garlic, ½ of the chopped mint, a squeeze of lemon juice, and some zest. Mix well to combine, season, and set aside for serving.
SEAR & SPICE THE TROUT
Pat the trout dry with paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for a minute until the skin is crisped but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin, return it to the pan, and set the flesh aside in a baking tray. Fry the skin for 3-4 minutes per side until crispy. Set aside to drain on paper towel. Loosen the chermoula with 30ml of olive oil and pour over the flesh. Bake in the oven for 5-8 minutes until cooked to your preference.
A COLOURFUL SALAD
When the corn is cool, slice off the kernels. Place in a salad bowl with the rinsed salad leaves and halved baby tomatoes. Toss together with 10ml of olive oil, a squeeze of Lemon juice, and some seasoning. Roughly chop the trout skin.
TIME TO DINE
Make a bed of bulgur, top with the chermoula trout, and pour over any tray juices. Sprinkle with the gremolata and crumble over the drained Feta. Garnish with the crispy skin, the remaining mint, and any remaining Lemon wedges. Serve the charred corn salad on the side and get stuck in!
CORN ON THE COB
Preheat the oven to 220°C on the grill setting. Place the desilked corn on a baking tray. Grill in the hot oven for 15-20 minutes, turning as it chars. Once cooked, remove from the oven and set aside to cool. Turn the grill off and the oven onto the regular roasting setting at 220°C.
WHILE THE CORN IS ROASTING…
Boil the kettle. Place the seeds in a large pan over a medium heat. Toast for 3-5 minutes until beginning to pop and brown. Remove from the pan on completion and set aside to cool. Using a bowl, submerge the bulgur wheat and stock in 400ml of boiling water. Add a drizzle of oil and stir through. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff with a fork on completion, replace the plate, and set aside for serving.
CRUNCHY PUMPKIN SEED GREMOLATA
When the seeds are cool enough to handle, finely chop and place in a bowl. Add in 40ml of olive oil, the grated Garlic, ½ of the chopped mint, a squeeze of lemon juice, and some zest. Mix well to combine, season, and set aside for serving.
SEAR & SPICE THE TROUT
Pat the trout dry with paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for a minute until the skin is crisped but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin, return it to the pan, and set the flesh aside in a baking tray. Fry the skin for 3-4 minutes per side until crispy. Set aside to drain on paper towel. Loosen the chermoula with 60ml of olive oil and pour over the flesh. Bake in the oven for 5-8 minutes until cooked to your preference.
A COLOURFUL SALAD
When the corn is cool, slice off the kernels. Place in a large salad bowl with the rinsed salad leaves and halved baby tomatoes. Toss together with 20ml of olive oil, a squeeze of Lemon juice, and some seasoning. Roughly chop the trout skin.
TIME TO DINE
Make a bed of bulgur, top with the chermoula trout, and pour over any tray juices. Sprinkle with the gremolata and crumble over the drained Feta. Garnish with the crispy skin, the remaining mint, and any remaining Lemon wedges. Serve the charred corn salad on the side and get stuck in!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R156.77
for 4 servings · R39.19 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Danish-style Feta needs 160 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 20% of packR20.00
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Vegetable Stock needs 20 mlFresh Liquid Vegetable Stock 500 ml 500 ml at R39.99 · 4% of packR1.60
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Bulgur Wheat needs 400 mlBulgur Wheat 500 g R39.99 · whole pack (size can't be divided)R39.99
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Fresh Mint needs 15 gFresh Mint 20 g 20 g at R14.99 · 75% of packR11.24
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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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Garlic Cloves needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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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
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Pumpkin Seeds needs 40 gPumpkin Seeds 250 g 250 g at R89.99 · 16% of packR14.40
Not in the Woolies basket — source these elsewhere:
- Baby Tomatoes
- Pesto Princess Chermoula Paste
- Corn On The Cob
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Mpho’s Stylish Chermoula Trout?
The preparation time for Mpho’s Stylish Chermoula Trout with pumpkin seed gremolata, feta & a charred corn salad is between 25 and 35 minutes.
What is the total time required to make Mpho’s Stylish Chermoula Trout with pumpkin seed gremolata, feta & a charred corn salad?
The total time required to make Mpho’s Stylish Chermoula Trout with pumpkin seed gremolata, feta & a charred corn salad is between 40 and 55 minutes.
How many servings does Mpho’s Stylish Chermoula Trout provide?
4 servings
What are the main ingredients in Mpho’s Stylish Chermoula Trout?
Baby Tomato, Bulgur Wheat, Corn On The Cob, Feta, Fish, Fresh Mint, Garlic, Lemon, Pesto Princess Chermoula Paste, Pumpkin Seeds, Rainbow Trout Fillets, Salad Leaves, Vegetable Stock
What is the nutritional information of Mpho’s Stylish Chermoula Trout?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare Mpho’s Stylish Chermoula Trout?
CORN ON THE COB: Preheat the oven to 220°C on the grill setting. Place the desilked corn on a baking tray. Grill in the hot oven for 15-20 minutes, turning as it chars. Once cooked, remove from the oven and set aside to cool. Turn the grill off and the oven onto the regular roasting setting at 220°C. SEAR & SPICE THE TROUT: Pat the trout dry with paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for a minute until the skin is crisped but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin, return it to the pan, and set the flesh aside in a baking tray. Fry the skin for 3-4 minutes per side until crispy. Set aside to drain on paper towel. Loosen the chermoula with 30ml of olive oil and pour over the flesh. Bake in the oven for 5-8 minutes until cooked to your preference. A COLOURFUL SALAD: When the corn is cool, slice off the kernels. Place in a salad bowl with the rinsed salad leaves and halved baby tomatoes. Toss together with 10ml of olive oil, a squeeze of lemon juice, and some seasoning. Roughly chop the trout skin. CRUNCHY PUMPKIN SEED GREMOLATA: When the seeds are cool enough to handle, finely chop and place in a small bowl. Add in 20ml of olive oil, the grated garlic, ½ of the chopped mint, a squeeze of lemon juice, and some zest. Mix well to combine, season, and set aside for serving. TIME TO DINE: Make a bed of bulgur, top with the chermoula trout, and pour over any tray juices. Sprinkle with the gremolata and crumble over the drained feta. Garnish with the crispy skin, the remaining mint, and any remaining lemon wedges. Serve the charred corn salad on the side and get stuck in! WHILE THE CORN IS ROASTING…: Boil the kettle. Place the seeds in a pan over a medium heat. Toast for 3-5 minutes until beginning to pop and brown. Remove from the pan on completion and set aside to cool. Using a bowl, submerge the bulgur wheat and stock in 200ml of boiling water. Add a drizzle of oil and stir through. Cover with a plate and set aside to steam for 15-20 minutes until cooked and tender. Fluff with a fork on completion, replace the plate, and set aside for serving.
What should be prepared from my kitchen to make Mpho’s Stylish Chermoula Trout?
Baby Tomato, Bulgur Wheat, Corn On The Cob, Feta, Fish, Fresh Mint, Garlic, Lemon, Pesto Princess Chermoula Paste, Pumpkin Seeds, Rainbow Trout Fillets, Salad Leaves, Vegetable Stock
How many calories does Mpho’s Stylish Chermoula Trout have?
calories
How much fat content does Mpho’s Stylish Chermoula Trout have?
grams