eCook Meal
Rainbow Trout & Veg Salad
with roasted beetroot & pickled onions
It’s time to treat yourself to some tasty trout, Chef! Earthy beetroot, roasted in the oven, accompanied by crispy-skin rainbow trout, spiced with NOMU Seafood Rub and drizzled with fresh lemon juice. Served with a creamy feta, pickled onion & fresh greens salad.
Serving guide
Choose your portion size.
BEGIN WITH Beetroot
Preheat the oven to 200°C. Spread the Beetroot on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 15-20 minutes (shifting halfway).
Feta SALAD
To a salad bowl, combine a drizzle of olive oil, a sweetener (to taste) and add seasoning. Toss through the salad leaves, the pickled onion, and ½ the Feta.
NOW ABOUT THAT TROUT…
Place a pan over medium-high heat with a drizzle of oil. Pat the trout dry with paper towel. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip, baste with the NOMU rub, and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
SO SO-Fish-TICATED!
Serve the roasted Beetroot with the flaky trout on the side. Drizzle the lemon juice (to taste) over the fish. Add the dressed salad alongside and garnish with the remaining feta.
BEGIN WITH Beetroot
Preheat the oven to 200°C. Spread the Beetroot on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 15-20 minutes (shifting halfway).
Feta SALAD
To a salad bowl, combine a drizzle of olive oil, a sweetener (to taste) and add seasoning. Toss through the salad leaves, the pickled onion, and ½ the Feta.
NOW ABOUT THAT TROUT…
Place a pan over medium-high heat with a drizzle of oil. Pat the trout dry with paper towel. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip, baste with the NOMU rub, and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
SO SO-Fish-TICATED!
Serve the roasted Beetroot with the flaky trout on the side. Drizzle the lemon juice (to taste) over the fish. Add the dressed salad alongside and garnish with the remaining feta.
BEGIN WITH Beetroot
Preheat the oven to 200°C. Spread the Beetroot on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
Feta SALAD
To a salad bowl, combine a drizzle of olive oil, a sweetener (to taste) and add seasoning. Toss through the salad leaves, the pickled onion, and ½ the Feta.
NOW ABOUT THAT TROUT…
Place a pan over medium-high heat with a drizzle of oil. Pat the trout dry with paper towel. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip, baste with the NOMU rub, and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
SO SO-Fish-TICATED!
Serve the roasted Beetroot with the flaky trout on the side. Drizzle the lemon juice (to taste) over the fish. Add the dressed salad alongside and garnish with the remaining feta.
BEGIN WITH Beetroot
Preheat the oven to 200°C. Spread the Beetroot on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 35-40 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 20-25 minutes (shifting halfway).
Feta SALAD
To a salad bowl, combine a drizzle of olive oil, a sweetener (to taste) and add seasoning. Toss through the salad leaves, the pickled onion, and ½ the Feta.
NOW ABOUT THAT TROUT…
Place a pan over medium-high heat with a drizzle of oil. Pat the trout dry with paper towel. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip, baste with the NOMU rub, and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
SO SO-Fish-TICATED!
Serve the roasted Beetroot with the flaky trout on the side. Drizzle the lemon juice (to taste) over the fish. Add the dressed salad alongside and garnish with the remaining feta.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R176.14
for 4 servings · R44.03 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Pickled Onions needs 80 gMild Pickled Onions 780 g 780 g at R69.99 · 10% of packR7.18
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Lemon Juice needs 40 mlLemon Juice 500 ml 500 ml at R29.99 · 8% of packR2.40
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Danish-style Feta needs 80 gSpinach & South African Feta Free Range Chicken Burgers 800 g 800 g at R99.99 · 10% of packR10.00
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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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Rainbow Trout Fillets needs 4Rainbow Trout Side 220 g R139.99 · whole pack (size can't be divided)R139.99
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Beetroot needs 800 gBulk Large Carrots 3 kg 3 kg at R45.00 · 27% of packR12.00
Not in the Woolies basket — source these elsewhere:
- NOMU Seafood Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Rainbow Trout & Veg Salad?
The preparation time for Rainbow Trout & Veg Salad with roasted beetroot & pickled onions is between 25 and 40 minutes.
What is the total time required to make Rainbow Trout & Veg Salad with roasted beetroot & pickled onions?
The total time required to make Rainbow Trout & Veg Salad with roasted beetroot & pickled onions is between 45 and 60 minutes.
How many servings does Rainbow Trout & Veg Salad provide?
4 servings
What are the main ingredients in Rainbow Trout & Veg Salad?
Beetroot, Feta, Fish, Lemon Juice, NOMU Seafood Rub, Pickled Onion, Rainbow Trout Fillets, Salad Leaves
What is the nutritional information of Rainbow Trout & Veg Salad?
Calories: 347, Carbs: 17 grams, Fat: grams, Protein: 33.3 grams, Sugar: 4.9 grams, Salt: 945 grams
How do I prepare Rainbow Trout & Veg Salad?
SO SO-FISH-TICATED!: Serve the roasted beetroot with the flaky trout on the side. Drizzle the lemon juice (to taste) over the fish. Add the dressed salad alongside and garnish with the remaining feta. FETA SALAD: To a salad bowl, combine a drizzle of olive oil, a sweetener (to taste) and add seasoning. Toss through the salad leaves, the pickled onion, and ½ the feta. NOW ABOUT THAT TROUT…: Place a pan over medium-high heat with a drizzle of oil. Pat the trout dry with paper towel. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip, baste with the NOMU rub, and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season. BEGIN WITH BEETROOT: Preheat the oven to 200°C. Spread the beetroot on a roasting tray. Coat in oil and season. Roast in the hot oven until crispy, 30-35 minutes (shifting halfway). Alternatively, air fry at 200°C until crispy, 15-20 minutes (shifting halfway).
What should be prepared from my kitchen to make Rainbow Trout & Veg Salad?
Beetroot, Feta, Fish, Lemon Juice, NOMU Seafood Rub, Pickled Onion, Rainbow Trout Fillets, Salad Leaves
How many calories does Rainbow Trout & Veg Salad have?
347 calories
How much fat content does Rainbow Trout & Veg Salad have?
grams