A queen amongst poke bowls! This one has all the nourishment of brown basmati rice and colourful slaw, plus the flavour of tamari, sesame oil, and pickled ginger. You’ve also got the option to enjoy your trout par-cooked, for a more authentic poke experience!
Rainbow Trout Poke Bowl
Rainbow Trout Poke Bowl
with a tamari-sesame marinade & toasted hemp hearts
Hands on Time: 15 - 25 minutes
Overall Time: 30 - 40 minutes
Ingredients:
- Brown Basmati Rice
- Fish
- Fresh Chilli
- Hemp Seed Hearts
- Pickled Ginger
- Rainbow Trout Fillet
- Rice Wine Vinegar
- Shredded Red and Green Cabbage
- Tamari-Sesame
- The Real Food Factory Hemp & Coriander Pesto
From your kitchen:
- Oil (cooking, olive or coconut)
- Salt & Pepper
- Water
- Paper Towel
COOK THE BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 200ml of salted water, pop on a lid, and bring to the boil. 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 a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
HEMP HEARTS
Place the hemp hearts in a nonstick pan over a medium heat. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them; they burn easily! Remove from the pan on completion and set aside to cool.
POKE BOWL PREP
Place the shredded cabbage and the sliced chilli (to taste) in a bowl. Pour over half of the rice wine vinegar and season to taste. Toss to coat and set aside until serving. Place the remaining rice wine vinegar in a separate bowl, combine with the tamari-sesame sauce, and set aside. Loosen the hemp & coriander pesto with a drizzle of olive oil and set aside for serving.
TAMARI-SESAME TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until the skin is crisp but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin and return it to the hot pan, setting the flesh aside. Fry the skin for 2 minutes per side until crispy. Remove from the pan and drain on some paper towel. Cut the trout flesh into bite-size cubes and add to the bowl of tamari-sesame sauce. Gently toss to coat and allow to marinate until serving, or cook further using step 5 if you prefer well-done trout. Roughly chop the skin and set aside for serving.
OPTIONAL STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the marinade in the bowl. Flash fry for about a minute until cooked through, shifting occasionally. Return to the bowl on completion and toss until coated in marinade.
READY A BOWL!
Pile in the nutty basmati and cover with the slaw. Scatter the trout pieces over the top. Sprinkle with the crispy skin and the chopped, pickled ginger to taste. Garnish with the toasted hemp hearts and sprinkle over any remaining fresh chilli if you’d like. Finish off with a drizzle of hemp & coriander pesto. Poke time!
Shredded Red and Green Cabbage - 1
Brown Basmati Rice - 100ml
Hemp Seed Hearts - 5ml
Fresh Chilli - 1
Rice Wine Vinegar - 15ml
Tamari-Sesame - 25ml
The Real Food Factory Hemp & Coriander Pesto - 15ml
Rainbow Trout Fillet - 1
Pickled Ginger - 15g
COOK THE BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 400ml of salted water, pop on a lid, and bring to the boil. 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 a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
HEMP HEARTS
Place the hemp hearts in a nonstick pan over a medium heat. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them; they burn easily! Remove from the pan on completion and set aside to cool.
POKE BOWL PREP
Place the shredded cabbage and the sliced chilli (to taste) in a bowl. Pour over half of the rice wine vinegar and season to taste. Toss to coat and set aside until serving. Place the remaining rice wine vinegar in a separate bowl, combine with the tamari-sesame sauce, and set aside. Loosen the hemp & coriander pesto with a drizzle of olive oil and set aside for serving.
TAMARI-SESAME TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until the skin is crisp but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin and return it to the hot pan, setting the flesh aside. Fry the skin for 2 minutes per side until crispy. Remove from the pan and drain on some paper towel. Cut the trout flesh into bite-size cubes and add to the bowl of tamari-sesame sauce. Gently toss to coat and allow to marinate until serving, or cook further using step 5 if you prefer well-done trout. Roughly chop the skin and set aside for serving.
OPTIONAL STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the marinade in the bowl. Flash fry for about a minute until cooked through, shifting occasionally. Return to the bowl on completion and toss until coated in marinade.
READY SOME BOWLS!
Pile in the nutty basmati and cover with the slaw. Scatter the trout pieces over the top. Sprinkle with the crispy skin and the chopped, pickled ginger to taste. Garnish with the toasted hemp hearts and sprinkle over any remaining fresh chilli if you’d like. Finish off with a drizzle of hemp & coriander pesto. Poke time!
Shredded Red and Green Cabbage - 1
Brown Basmati Rice - 200ml
Hemp Seed Hearts - 10ml
Fresh Chilli - 2
Rice Wine Vinegar - 30ml
Tamari-Sesame - 50ml
The Real Food Factory Hemp & Coriander Pesto - 30ml
Rainbow Trout Fillet - 2
Pickled Ginger - 30g
COOK THE BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 400ml of salted water, pop on a lid, and bring to the boil. 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 a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
HEMP HEARTS
Place the hemp hearts in a nonstick pan over a medium heat. Toast for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them; they burn easily! Remove from the pan on completion and set aside to cool.
POKE BOWL PREP
Place the shredded cabbage and the sliced chilli (to taste) in a bowl. Pour over half of the rice wine vinegar and season to taste. Toss to coat and set aside until serving. Place the remaining rice wine vinegar in a separate bowl, combine with the tamari-sesame sauce, and set aside. Loosen the hemp & coriander pesto with a drizzle of olive oil and set aside for serving.
TAMARI-SESAME TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until the skin is crisp but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin and return it to the hot pan, setting the flesh aside. Fry the skin for 2 minutes per side until crispy. Remove from the pan and drain on some paper towel. Cut the trout flesh into bite-size cubes and add to the bowl of tamari-sesame sauce. Gently toss to coat and allow to marinate until serving, or cook further using step 5 if you prefer well-done trout. Roughly chop the skin and set aside for serving.
OPTIONAL STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the marinade in the bowl. Flash fry for about a minute until cooked through, shifting occasionally. Return to the bowl on completion and toss until coated in marinade.
READY SOME BOWLS!
Pile in the nutty basmati and cover with the slaw. Scatter the trout pieces over the top. Sprinkle with the crispy skin and the chopped, pickled ginger to taste. Garnish with the toasted hemp hearts and sprinkle over any remaining fresh chilli if you’d like. Finish off with a drizzle of hemp & coriander pesto. Poke time!
Shredded Red and Green Cabbage - 1
Brown Basmati Rice - 200ml
Hemp Seed Hearts - 10ml
Fresh Chilli - 2
Rice Wine Vinegar - 30ml
Tamari-Sesame - 50ml
The Real Food Factory Hemp & Coriander Pesto - 30ml
Pickled Ginger - 30g
Rainbow Trout Fillet - 2
COOK THE BASMATI
Rinse the rice and place in a pot over a medium-high heat. Submerge in 700ml of salted water, pop on a lid, and bring to the boil. 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 a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
HEMP HEARTS
Place a large, nonstick pan over a medium heat. When hot, toast the hemp hearts for 1-2 minutes until lightly browned, shifting occasionally. Keep a close eye on them; they burn easily! Remove from the pan on completion and set aside to cool.
POKE BOWL PREP
Place the shredded cabbage and the sliced chilli (to taste) in a bowl. Pour over half of the rice wine vinegar and season to taste. Toss to coat and set aside until serving. Place the remaining rice wine vinegar in a separate, medium-sized bowl. Add in the tamari-sesame sauce, mix to combine, and set aside. Loosen the hemp & coriander pesto with a drizzle of olive oil and set aside for serving.
TAMARI-SESAME TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until the skin is crisp but the flesh is not cooked through. Remove on completion, keeping the pan on the heat. Peel off the skin and return it to the hot pan, setting the flesh aside. Fry the skin for 2 minutes per side until crispy. Remove from the pan and drain on some paper towel. Cut the trout flesh into bite-size cubes and add to the bowl of tamari-sesame sauce. Gently toss to coat and allow to marinate until serving, or cook further using step 5 if you prefer well-done trout. Roughly chop the skin and set aside for serving.
OPTIONAL STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the marinade in the bowl. Flash fry for about a minute until cooked through, shifting occasionally. Return to the bowl on completion and toss until coated in marinade.
READY SOME BOWLS!
Pile in the nutty basmati and cover with the slaw. Scatter the trout pieces over the top. Sprinkle with the crispy skin and the chopped, pickled ginger to taste. Garnish with the toasted hemp hearts and sprinkle over any remaining fresh chilli if you’d like. Finish off with a drizzle of hemp & coriander pesto. Poke time!
Shredded Red and Green Cabbage - 1
Brown Basmati Rice - 400ml
Hemp Seed Hearts - 20ml
Fresh Chilli - 4
Rice Wine Vinegar - 60ml
Tamari-Sesame - 100ml
The Real Food Factory Hemp & Coriander Pesto - 60ml
Rainbow Trout Fillet - 4
Pickled Ginger - 60g
Woolies Products in this dish
