eCook Meal
Roast Butternut & Rainbow Trout
with a fresh green salad & toasted almonds
Perfectly pan-fried trout fillet is served alongside oven-roasted butternut half-moons, and an almond & feta salad. Finished off with lemon juice and you have yourself an easy-peasy weeknight dinner. Let’s dive in, Chef!
Serving guide
Choose your portion size.
Butternut
Preheat the oven to 200°C. Spread the Butternut half-moons on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway).
Almonds
Place the chopped Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD
In a salad bowl, combine ½ the lemon juice with a drizzle of olive oil, a sweetener, and seasoning. Toss through the shredded leaves, ½ the toasted nuts, and seasoning. Set aside.
TROUT
Return the pan to 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 and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
PLATE
Plate up the roasted Butternut half-moons and side with the fresh green salad. Crumble the drained feta over the salad. Serve the rainbow trout alongside and drizzle with the remaining lemon juice. Garnish it all with the remaining toasted nuts.
Butternut
Preheat the oven to 200°C. Spread the Butternut half-moons on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway).
Almonds
Place the chopped Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD
In a salad bowl, combine ½ the lemon juice with a drizzle of olive oil, a sweetener, and seasoning. Toss through the shredded leaves, ½ the toasted nuts, and seasoning. Set aside.
TROUT
Return the pan to 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 and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
PLATE
Plate up the roasted Butternut half-moons and side with the fresh green salad. Crumble the drained feta over the salad. Serve the rainbow trout alongside and drizzle with the remaining lemon juice. Garnish it all with the remaining toasted nuts.
Butternut
Preheat the oven to 200°C. Spread the Butternut half-moons on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway).
Almonds
Place the chopped Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD
In a salad bowl, combine ½ the lemon juice with a drizzle of olive oil, a sweetener, and seasoning. Toss through the shredded leaves, ½ the toasted nuts, and seasoning. Set aside.
TROUT
Return the pan to 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 and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
PLATE
Plate up the roasted Butternut half-moons and side with the fresh green salad. Crumble the drained feta over the salad. Serve the rainbow trout alongside and drizzle with the remaining lemon juice. Garnish it all with the remaining toasted nuts.
Butternut
Preheat the oven to 200°C. Spread the Butternut half-moons on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 30-35 minutes (shifting halfway).
Almonds
Place the chopped Almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
SALAD
In a salad bowl, combine ½ the lemon juice with a drizzle of olive oil, a sweetener, and seasoning. Toss through the shredded leaves, ½ the toasted nuts, and seasoning. Set aside.
TROUT
Return the pan to 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 and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season.
PLATE
Plate up the roasted Butternut half-moons and side with the fresh green salad. Crumble the drained feta over the salad. Serve the rainbow trout alongside and drizzle with the remaining lemon juice. Garnish it all with the remaining toasted nuts.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R181.24
for 4 servings · R45.31 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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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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Lemon Juice needs 40 mlLemon Juice 500 ml 500 ml at R29.99 · 8% of packR2.40
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Butternut needs 1 kgButternut 3 kg 3 kg at R45.00 · 33% of packR15.00
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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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Almonds needs 40 gEveryday Raw Almonds 1 kg 1 kg at R231.99 · 4% of packR9.28
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Rainbow Trout Fillets needs 4Rainbow Trout Side 220 g R139.99 · whole pack (size can't be divided)R139.99
Shopping
Matching Woolies ingredients.
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Frequently Asked Questions
What is the preparation time for Roast Butternut & Rainbow Trout?
The preparation time for Roast Butternut & Rainbow Trout with a fresh green salad & toasted almonds is between 15 and 30 minutes.
What is the total time required to make Roast Butternut & Rainbow Trout with a fresh green salad & toasted almonds?
The total time required to make Roast Butternut & Rainbow Trout with a fresh green salad & toasted almonds is between 40 and 55 minutes.
How many servings does Roast Butternut & Rainbow Trout provide?
4 servings
What are the main ingredients in Roast Butternut & Rainbow Trout?
Almonds, Butternut, Feta, Fish, Lemon Juice, Rainbow Trout Fillets, Salad Leaves
What is the nutritional information of Roast Butternut & Rainbow Trout?
Calories: 454, Carbs: 30 grams, Fat: grams, Protein: 35.4 grams, Sugar: 6.7 grams, Salt: 253 grams
How do I prepare Roast Butternut & Rainbow Trout?
PLATE: Plate up the roasted butternut half-moons and side with the fresh green salad. Crumble the drained feta over the salad. Serve the rainbow trout alongside and drizzle with the remaining lemon juice. Garnish it all with the remaining toasted nuts. TROUT: Return the pan to 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 and fry the other side until cooked through, 30-60 seconds. Remove from the pan and season. SALAD: In a salad bowl, combine ½ the lemon juice with a drizzle of olive oil, a sweetener, and seasoning. Toss through the shredded leaves, ½ the toasted nuts, and seasoning. Set aside. BUTTERNUT: Preheat the oven to 200°C. Spread the butternut half-moons on a roasting tray. Coat in oil and season. Roast in the hot oven until golden, 25-30 minutes (shifting halfway). ALMONDS: Place the chopped almonds in a pan over medium heat. Toast until golden brown, 2-4 minutes (shifting occasionally). Remove from the pan and set aside.
What should be prepared from my kitchen to make Roast Butternut & Rainbow Trout?
Almonds, Butternut, Feta, Fish, Lemon Juice, Rainbow Trout Fillets, Salad Leaves
How many calories does Roast Butternut & Rainbow Trout have?
454 calories
How much fat content does Roast Butternut & Rainbow Trout have?
grams