eCook Meal
Rainbow Trout & Root Veg
with roasted beetroot, butternut & chickpeas
A carb conscious indulgence. Crispy-skinned rainbow trout fillet served with vibrant roasted root veg. It is sided with a parsley salad tossed in rocket pesto. A final crunch of pumpkin seeds finishes off this fabulous dish!
Serving guide
Choose your portion size.
RAINBOW VEG
Preheat the oven to 200°C. Spread out the Butternut chunks, drained chickpeas, and the beetroot chunks on a roasting tray. Coat in oil, the rub, and a little seasoning to taste. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
TOASTED SEEDS
Place the pumpkin seeds in a pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion and set aside to cool.
PESTO SALAD
Loosen the rocket pesto with water or oil in 5ml increments until drizzling consistency. In a bowl, combine the rinsed salad leaves, ¾ of the chopped Parsley, and ½ the loosened pesto. Toss until coated, season to taste, and set aside.
TROUT TIME
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 2-3 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan on completion.
RAINBOW VEGGIES + RAINBOW TROUT
Serve up a generous portion of crisp roasted veggies and side with the trout. Drizzle with the remaining pesto (to taste). Sprinkle the toasted pumpkin seeds over the salad and serve it on the side. Garnish with the remaining Parsley. Grub’s up, Chef!
RAINBOW VEG
Preheat the oven to 200°C. Spread out the Butternut chunks, drained chickpeas and beetroot chunks on a roasting tray. Coat in oil, the rub, and a little seasoning to taste. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway.
TOASTED SEEDS
Place the pumpkin seeds in a pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion and set aside to cool.
PESTO SALAD
Loosen the rocket pesto with water or oil in 5ml increments until drizzling consistency. In a bowl, combine the rinsed salad leaves, ¾ of the chopped Parsley, and ½ the loosened pesto. Toss until coated, season to taste, and set aside.
TROUT TIME
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 2-3 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan on completion.
RAINBOW VEGGIES + RAINBOW TROUT
Serve up a generous portion of crisp roasted veggies and side with the trout. Drizzle with the remaining pesto (to taste). Sprinkle the toasted pumpkin seeds over the salad and serve it on the side. Garnish with the remaining Parsley. Grub’s up, Chef!
RAINBOW VEG
Preheat the oven to 200°C. Spread out the Butternut chunks, drained chickpeas and beetroot chunks on a roasting tray. Coat in oil, the rub, and a little seasoning to taste. Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
TOASTED SEEDS
Place the pumpkin seeds in a large pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion and set aside to cool.
PESTO SALAD
Loosen the rocket pesto with water or oil in 5ml increments until drizzling consistency. In a bowl, combine the rinsed salad leaves, ¾ of the chopped Parsley, and ½ the loosened pesto. Toss until coated, season to taste, and set aside.
TROUT TIME
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 2-3 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan on completion.
RAINBOW VEGGIES + RAINBOW TROUT
Serve up a generous portion of crisp roasted veggies and side with the trout. Drizzle with the remaining pesto (to taste). Sprinkle the toasted pumpkin seeds over the salad and serve it on the side. Garnish with the remaining Parsley. Grub’s up, Chef!
RAINBOW VEG
Preheat the oven to 200°C. Spread out the Butternut chunks, drained chickpeas and beetroot chunks on a roasting tray. Coat in oil, the rub, and a little seasoning to taste. Roast in the hot oven for 35-40 minutes until cooked through and crisping up, shifting halfway.
TOASTED SEEDS
Place the pumpkin seeds in a large pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion and set aside to cool.
PESTO SALAD
Loosen the rocket pesto with water or oil in 5ml increments until drizzling consistency. In a bowl, combine the rinsed salad leaves, ¾ of the chopped Parsley, and ½ the loosened pesto. Toss until coated, season to taste, and set aside.
TROUT TIME
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 2-3 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan on completion.
RAINBOW VEGGIES + RAINBOW TROUT
Serve up a generous portion of crisp roasted veggies and side with the trout. Drizzle with the remaining pesto (to taste). Sprinkle the toasted pumpkin seeds over the salad and serve it on the side. Garnish with the remaining Parsley. Grub’s up, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R362.39
for 4 servings · R90.60 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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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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Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
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Chickpeas needs 240 gChickpeas in Brine 400 g 400 g at R28.99 · 60% of packR17.39
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Pumpkin Seeds needs 40 gPumpkin Seeds 250 g 250 g at R89.99 · 16% of packR14.40
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Fresh Parsley needs 15 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 10% of packR5.70
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Beetroot needs 800 gBulk Large Carrots 3 kg 3 kg at R45.00 · 27% of packR12.00
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Rainbow Trout Fillets needs 500 gRainbow Trout Portions 750 g 750 g at R439.99 · 67% of packR293.33
Not in the Woolies basket — source these elsewhere:
- NOMU One for All
- Pesto Princess Rocket Pesto
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Rainbow Trout & Root Veg?
The preparation time for Rainbow Trout & Root Veg with roasted beetroot, butternut & chickpeas is between 20 and 35 minutes.
What is the total time required to make Rainbow Trout & Root Veg with roasted beetroot, butternut & chickpeas?
The total time required to make Rainbow Trout & Root Veg with roasted beetroot, butternut & chickpeas is between 40 and 55 minutes.
How many servings does Rainbow Trout & Root Veg provide?
4 servings
What are the main ingredients in Rainbow Trout & Root Veg?
Beetroot, Butternut, Chickpeas, Fish, NOMU One for All, Parsley, Pesto Princess Rocket Pesto, Pumpkin Seeds, Rainbow Trout Fillets, Salad Leaves
What is the nutritional information of Rainbow Trout & Root Veg?
Calories: 602, Carbs: 56 grams, Fat: grams, Protein: 41.3 grams, Sugar: 10.3 grams, Salt: 469 grams
How do I prepare Rainbow Trout & Root Veg?
TOASTED SEEDS: Place the pumpkin seeds in a pan over a medium heat. Toast for 3-5 minutes until beginning to pop and turn brown. Remove from the pan on completion and set aside to cool. RAINBOW VEGGIES + RAINBOW TROUT: Serve up a generous portion of crisp roasted veggies and side with the trout. Drizzle with the remaining pesto (to taste). Sprinkle the toasted pumpkin seeds over the salad and serve it on the side. Garnish with the remaining parsley. Grub’s up, Chef! RAINBOW VEG: Preheat the oven to 200°C. Spread out the butternut chunks, drained chickpeas and beetroot chunks on a roasting tray. Coat in oil, the rub, and a little seasoning to taste. Roast in the hot oven for 30-35 minutes until cooked through and crisping up, shifting halfway. TROUT TIME: 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 2-3 minutes until crispy. Flip and fry for a further 30-60 seconds or until cooked through to your preference. Remove from the pan on completion. PESTO SALAD: Loosen the rocket pesto with water or oil in 5ml increments until drizzling consistency. In a bowl, combine the rinsed salad leaves, ¾ of the chopped parsley, and ½ the loosened pesto. Toss until coated, season to taste, and set aside.
What should be prepared from my kitchen to make Rainbow Trout & Root Veg?
Beetroot, Butternut, Chickpeas, Fish, NOMU One for All, Parsley, Pesto Princess Rocket Pesto, Pumpkin Seeds, Rainbow Trout Fillets, Salad Leaves
How many calories does Rainbow Trout & Root Veg have?
602 calories
How much fat content does Rainbow Trout & Root Veg have?
grams