What are the main ingredients in Rainbow Trout & Lemon-chilli Dressing?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel

What is the nutritional information of Rainbow Trout & Lemon-chilli Dressing?

Calories: 453, Carbs: 56 grams, Fat: grams, Protein: 34.9 grams, Sugar: 9 grams, Salt: 324.3 grams

How do I prepare Rainbow Trout & Lemon-chilli Dressing?

DIVINE DINNER: Toss the garlic onions, the blistered baby tomatoes and the shredded leaves through the bulgur wheat. Top with the seared trout and the drizzle over the lemon-chilli dressing. Dig in, Chef! ABOUT THE TROUT: Return the pan to medium-high heat with a drizzle of oil (if necessary). Pat the trout dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season. ZESTY CHILLI CAPERS: In a bowl, combine the lemon juice, the chopped dill, the drained capers and sliced chilli (to taste). Season and set aside. GARLIC & ONION: Return the pan to medium heat. When hot, fry the sliced onion until golden, 4-5 minutes (shifting occasionally). In the last 1-2 minutes, add the grated garlic. Remove from the pan and add to the bowl of blistered tomatoes. Set aside. BLISTERED BABY TOMATOES: Place a pan over medium heat with a drizzle of oil. When hot, fry the rinsed baby tomatoes until lightly charred & blistered, 6-8 minutes (shifting occasionally). Remove from the pan, reserving any pan juices behind in the pan. Season and set aside. BEGIN THE BULGUR: Boil the kettle. Place the bulgur wheat in a pot with 300ml of boiling water and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.

What should be prepared from my kitchen to make Rainbow Trout & Lemon-chilli Dressing?

Oil (cooking, olive or coconut), Salt & Pepper, Water, Paper Towel

Rainbow Trout & Lemon-chilli Dressing

It’s so-fish-tication on a plate, Chef! Silky, garlic onions are tossed with blistered baby tomatoes and combined with crispy, crunchy greens to infuse flavour into fluffy bulgur wheat. Top with seared rainbow trout and pour over the delectable fresh dill, chilli, caper, & lemon juice dressing.

Rainbow Trout & Lemon-chilli Dressing

with charred baby tomatoes

Hands on Time: 20 - 40 minutes

Overall Time: 30 - 50 minutes

Download the Recipe for 2

Ingredients:

Baby Tomatoes
Bulgur Wheat
Capers
Fish
Fresh Chilli
Fresh Chillies
Fresh Dill
Garlic Clove
Garlic Cloves
Green Leaves
Lemon Juice
Onion
Onions
Rainbow Trout Fillet
Rainbow Trout Fillets
Salad Leaves
Trout Fillets

From your kitchen:

Oil (cooking, olive or coconut)
Salt & Pepper
Water
Paper Towel

Photo of Rainbow Trout & Lemon-chilli Dressing

Serves 1

BEGIN THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 150ml of boiling water and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.
BLISTERED BABY TOMATOES
Place a pan over medium heat with a drizzle of oil. When hot, fry the rinsed baby tomatoes until lightly charred & blistered, 6-8 minutes (shifting occasionally). Remove from the pan, reserving any pan juices behind in the pan. Season and set aside.
GARLIC & ONION
Return the pan to medium heat. When hot, fry the sliced onion until golden, 4-5 minutes (shifting occasionally). In the last 1-2 minutes, add the grated garlic. Remove from the pan and add to the bowl of blistered tomatoes. Set aside.
ZESTY CHILLI CAPERS
In a bowl, combine the lemon juice, the chopped dill, the drained capers and sliced chilli (to taste). Season and set aside.
ABOUT THE TROUT
Return the pan to medium-high heat with a drizzle of oil (if necessary). Pat the trout dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
DIVINE DINNER
Toss the garlic onions, the blistered baby tomatoes and the shredded leaves through the bulgur wheat. Top with the seared trout and the drizzle over the lemon-chilli dressing. Dig in, Chef!

Bulgur Wheat - 50ml
Baby Tomatoes - 80g
Onion - 1
Garlic Clove - 1
Lemon Juice - 10ml
Fresh Dill - 3g
Capers - 10g
Fresh Chilli - 1
Rainbow Trout Fillet - 1
Green Leaves - 40g

Download the Recipe

Serves 2

BEGIN THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 300ml of boiling water and seasoning. Simmer until cooked through, 6-8 minutes. Drain if necessary, fluff with a fork, and set aside.
BLISTERED BABY TOMATOES
Place a pan over medium heat with a drizzle of oil. When hot, fry the rinsed baby tomatoes until lightly charred & blistered, 6-8 minutes (shifting occasionally). Remove from the pan, reserving any pan juices behind in the pan. Season and set aside.
GARLIC & ONION
Return the pan to medium heat. When hot, fry the sliced onion until golden, 4-5 minutes (shifting occasionally). In the last 1-2 minutes, add the grated garlic. Remove from the pan and add to the bowl of blistered tomatoes. Set aside.
ZESTY CHILLI CAPERS
In a bowl, combine the lemon juice, the chopped dill, the drained capers and sliced chilli (to taste). Season and set aside.
ABOUT THE TROUT
Return the pan to medium-high heat with a drizzle of oil (if necessary). Pat the trout dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
DIVINE DINNER
Toss the garlic onions, the blistered baby tomatoes and the shredded leaves through the bulgur wheat. Top with the seared trout and the drizzle over the lemon-chilli dressing. Dig in, Chef!

Bulgur Wheat - 100ml
Baby Tomatoes - 160g
Onion - 1
Garlic Clove - 1
Lemon Juice - 20ml
Fresh Dill - 5g
Capers - 20g
Fresh Chilli - 1
Rainbow Trout Fillets - 2
Green Leaves - 80g

Download the Recipe

Serves 3

BEGIN THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 450ml of boiling water and seasoning. Simmer until cooked through, 8-10 minutes. Drain if necessary, fluff with a fork, and set aside.
BLISTERED BABY TOMATOES
Place a pan over medium heat with a drizzle of oil. When hot, fry the rinsed baby tomatoes until lightly charred & blistered, 6-8 minutes (shifting occasionally). Remove from the pan, reserving any pan juices behind in the pan. Season and set aside.
GARLIC & ONION
Return the pan to medium heat. When hot, fry the sliced onion until golden, 6-7 minutes (shifting occasionally). In the last 1-2 minutes, add the grated garlic. Remove from the pan and add to the bowl of blistered tomatoes. Set aside.
ZESTY CHILLI CAPERS
In a bowl, combine the lemon juice, the chopped dill, the drained capers and sliced chilli (to taste). Season and set aside.
ABOUT THE TROUT
Return the pan to medium-high heat with a drizzle of oil (if necessary). Pat the trout dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
DIVINE DINNER
Toss the garlic onions, the blistered baby tomatoes and the shredded leaves through the bulgur wheat. Top with the seared trout and the drizzle over the lemon-chilli dressing. Dig in, Chef!

Bulgur Wheat - 150ml
Baby Tomatoes - 240g
Onions - 2
Garlic Cloves - 2
Lemon Juice - 30ml
Fresh Dill - 8g
Capers - 30g
Fresh Chillies - 2
Rainbow Trout Fillets - 3
Salad Leaves - 120g

Download the Recipe

Serves 4

BEGIN THE BULGUR
Boil the kettle. Place the bulgur wheat in a pot with 600ml of boiling water and seasoning. Simmer until cooked through, 8-10 minutes. Drain if necessary, fluff with a fork, and set aside.
BLISTERED BABY TOMATOES
Place a pan over medium heat with a drizzle of oil. When hot, fry the rinsed baby tomatoes until lightly charred & blistered, 6-8 minutes (shifting occasionally). Remove from the pan, reserving any pan juices behind in the pan. Season and set aside.
GARLIC & ONION
Return the pan to medium heat. When hot, fry the sliced onion until golden, 6-7 minutes (shifting occasionally). In the last 1-2 minutes, add the grated garlic. Remove from the pan and add to the bowl of blistered tomatoes. Set aside.
ZESTY CHILLI CAPERS
In a bowl, combine the lemon juice, the chopped dill, the drained capers and sliced chilli (to taste). Season and set aside.
ABOUT THE TROUT
Return the pan to medium-high heat with a drizzle of oil (if necessary). Pat the trout dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
DIVINE DINNER
Toss the garlic onions, the blistered baby tomatoes and the shredded leaves through the bulgur wheat. Top with the seared trout and the drizzle over the lemon-chilli dressing. Dig in, Chef!