eCook Meal
Rainbow Trout & Gem Squash
with crispy cannellini beans & basil pesto
We’ve decided to oven-roast cannellini beans until crispy and pair it with a tasty rainbow trout. To complete the plate, there is roasted gem squash, toasted pumpkin seeds for crunch and basil pesto for a welcome herby freshness.
Serving guide
Choose your portion size.
WHAT A GEM
Preheat the oven to 200°C. Place the deseeded gem squash halves (cut-side up) and the drained cannellini beans on a roasting tray. Coat in oil, the NOMU rub, and seasoning. Roast in the hot oven until cooked through and crisping up, 25-35 minutes (shifting halfway).
TOASTED SEEDS
Place the pumpkin seeds in a pan over medium heat. Toast until beginning to pop and turn brown, 3-5 minutes. Remove from the pan and set aside.
PESTO SALAD
Loosen the basil pesto with water or oil in 5ml increments until drizzling consistency. In a bowl, combine the rinsed salad leaves and ½ the loosened pesto. season and set aside.
TROUT TIME
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, until crispy, 2-3 minutes. Flip and fry for 30-60 seconds or until cooked through to your preference.
RAINBOW DINNER
Serve up the roasted gem squash and side with the trout. Sprinkle the toasted pumpkin seeds and the crispy beans over the salad. Drizzle the remaining pesto over the whole dish. Grub’s up, Chef!
Gem Squash - 1
Cannellini Beans - 60g
NOMU One For All Rub - 5ml
Pumpkin Seeds - 10g
Princess Pesto Basil Pesto - 10ml
Salad Leaves - 20g
Rainbow Trout Fillet - 1
WHAT A GEM
Preheat the oven to 200°C. Place the deseeded gem squash halves (cut-side up) and the drained cannellini beans on a roasting tray. Coat in oil, the NOMU rub, and seasoning. Roast in the hot oven until cooked through and crisping up, 25-35 minutes (shifting halfway).
TOASTED SEEDS
Place the pumpkin seeds in a pan over medium heat. Toast until beginning to pop and turn brown, 3-5 minutes. Remove from the pan and set aside.
PESTO SALAD
Loosen the basil pesto with water or oil in 5ml increments until drizzling consistency. In a bowl, combine the rinsed salad leaves and ½ the loosened pesto. season and set aside.
TROUT TIME
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, until crispy, 2-3 minutes. Flip and fry for 30-60 seconds or until cooked through to your preference.
RAINBOW DINNER
Serve up the roasted gem squash and side with the trout. Sprinkle the toasted pumpkin seeds and the crispy beans over the salad. Drizzle the remaining pesto over the whole dish. Grub’s up, Chef!
Gem Squash - 2
Cannellini Beans - 120g
NOMU One For All Rub - 10ml
Pumpkin Seeds - 20g
Pesto Princess Basil Pesto - 20ml
Salad Leaves - 40g
Rainbow Trout Fillets - 2
WHAT A GEM
Preheat the oven to 200°C. Place the deseeded gem squash halves (cut-side up) and the drained cannellini beans on a roasting tray. Coat in oil, the NOMU rub, and seasoning. Roast in the hot oven until cooked through and crisping up, 30-40 minutes (shifting halfway).
TOASTED SEEDS
Place the pumpkin seeds in a pan over medium heat. Toast until beginning to pop and turn brown, 3-5 minutes. Remove from the pan and set aside.
PESTO SALAD
Loosen the basil pesto with water or oil in 5ml increments until drizzling consistency. In a bowl, combine the rinsed salad leaves and ½ the loosened pesto. season and set aside.
TROUT TIME
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, until crispy, 2-3 minutes. Flip and fry for 30-60 seconds or until cooked through to your preference.
RAINBOW DINNER
Serve up the roasted gem squash and side with the trout. Sprinkle the toasted pumpkin seeds and the crispy beans over the salad. Drizzle the remaining pesto over the whole dish. Grub’s up, Chef!
Gem Squash - 3
Cannellini Beans - 180g
NOMU One For All Rub - 15ml
Pumpkin Seeds - 30g
Pesto Princess Basil Pesto - 30ml
Salad Leaves - 60g
Rainbow Trout Fillets - 3
WHAT A GEM
Preheat the oven to 200°C. Place the deseeded gem squash halves (cut-side up) and the drained cannellini beans on a roasting tray. Coat in oil, the NOMU rub, and seasoning. Roast in the hot oven until cooked through and crisping up, 30-40 minutes (shifting halfway).
TOASTED SEEDS
Place the pumpkin seeds in a pan over medium heat. Toast until beginning to pop and turn brown, 3-5 minutes. Remove from the pan and set aside.
PESTO SALAD
Loosen the basil pesto with water or oil in 5ml increments until drizzling consistency. In a bowl, combine the rinsed salad leaves and ½ the loosened pesto. season and set aside.
TROUT TIME
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, until crispy, 2-3 minutes. Flip and fry for 30-60 seconds or until cooked through to your preference.
RAINBOW DINNER
Serve up the roasted gem squash and side with the trout. Sprinkle the toasted pumpkin seeds and the crispy beans over the salad. Drizzle the remaining pesto over the whole dish. Grub’s up, Chef!
Gem Squash - 4
Cannellini Beans - 240g
NOMU One For All Rub - 20ml
Pumpkin Seeds - 40g
Pesto Princess Basil Pesto - 40ml
Salad Leaves - 80g
Rainbow Trout Fillets - 4
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R88.34
for 4 servings · R22.09 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Pumpkin Seeds needs 40 gPumpkin Seeds 250 g 250 g at R89.99 · 16% of packR14.40
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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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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
-
Gem Squash needs 4Gem Squash 1 kg R29.99 · whole pack (size can't be divided)R29.99
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Cannellini Beans needs 240 gCannellini Beans in Brine 400 g 400 g at R28.99 · 60% of packR17.39
Not in the Woolies basket — source these elsewhere:
- Pesto Princess Basil Pesto
- NOMU One For All Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Rainbow Trout & Gem Squash?
The preparation time for Rainbow Trout & Gem Squash with crispy cannellini beans & basil pesto is between 25 and 40 minutes.
What is the total time required to make Rainbow Trout & Gem Squash with crispy cannellini beans & basil pesto?
The total time required to make Rainbow Trout & Gem Squash with crispy cannellini beans & basil pesto is between 40 and 55 minutes.
How many servings does Rainbow Trout & Gem Squash provide?
4 servings
What are the main ingredients in Rainbow Trout & Gem Squash?
Cannellini Beans, Fish, Gem Squash, NOMU One For All Rub, Pesto Princess Basil Pesto, Princess Pesto Basil Pesto, Pumpkin Seeds, Rainbow Trout Fillets, Salad Leaves
What is the nutritional information of Rainbow Trout & Gem Squash?
Calories: 396, Carbs: 23 grams, Fat: grams, Protein: 32.9 grams, Sugar: 2.2 grams, Salt: 453 grams
How do I prepare Rainbow Trout & Gem Squash?
TROUT TIME: 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, until crispy, 2-3 minutes. Flip and fry for 30-60 seconds or until cooked through to your preference. RAINBOW DINNER: Serve up the roasted gem squash and side with the trout. Sprinkle the toasted pumpkin seeds and the crispy beans over the salad. Drizzle the remaining pesto over the whole dish. Grub’s up, Chef! TOASTED SEEDS: Place the pumpkin seeds in a pan over medium heat. Toast until beginning to pop and turn brown, 3-5 minutes. Remove from the pan and set aside. PESTO SALAD: Loosen the basil pesto with water or oil in 5ml increments until drizzling consistency. In a bowl, combine the rinsed salad leaves and ½ the loosened pesto. season and set aside. WHAT A GEM: Preheat the oven to 200°C. Place the deseeded gem squash halves (cut-side up) and the drained cannellini beans on a roasting tray. Coat in oil, the NOMU rub, and seasoning. Roast in the hot oven until cooked through and crisping up, 25-35 minutes (shifting halfway).
What should be prepared from my kitchen to make Rainbow Trout & Gem Squash?
Cannellini Beans, Fish, Gem Squash, NOMU One For All Rub, Pesto Princess Basil Pesto, Princess Pesto Basil Pesto, Pumpkin Seeds, Rainbow Trout Fillets, Salad Leaves
How many calories does Rainbow Trout & Gem Squash have?
396 calories
How much fat content does Rainbow Trout & Gem Squash have?
grams