eCook Meal
Seared Trout & Autumn Veg
with beetroot, butternut, chives & wholegrain mustard
A dairy-free, gluten-conscious indulgence! Pan-fried rainbow trout fillet lies on a bed of cosy roast veg, flavoured with NOMU rub. With a leafy pea and chive salad tossed with a tangy mustard dressing. Divine!
Serving guide
Choose your portion size.
COMFORTING AUTUMN VEG
Preheat the oven to 200°C. Spread out the Butternut and beetroot chunks on a roasting tray. Coat in oil, the One For All 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.
PLUMP PEAS & DRESSING
When the roast has 10 minutes remaining, boil the kettle. Submerge the peas in boiling water for 2-3 minutes. Whisk the dressing with 1 tsp of oil until combined. When the peas are plump and heated through, drain and place in a salad bowl. Add in the rinsed green leaves, ¾ of the chopped chives, and ½ of the dressing. Toss until coated, season to taste, and set aside for serving.
SILKY RAINBOW TROUT
Pat the trout dry with 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.
HOW EASY WAS THAT?
Serve up a generous portion of crisp roast veggies and pop the trout on top. Sprinkle the toasted pumpkin seeds over the Pea salad and serve on the side. Drizzle it all with the remaining dressing to taste, and garnish with the remaining chives. Grub’s up, Chef!
COMFORTING AUTUMN VEG
Preheat the oven to 200°C. Spread out the Butternut and beetroot chunks on a roasting tray. Coat in oil, the One For All 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.
PLUMP PEAS & DRESSING
When the roast has 10 minutes remaining, boil the kettle. Submerge the peas in boiling water for 2-3 minutes. Whisk the dressing with 2 tsp of oil until combined. When the peas are plump and heated through, drain and place in a salad bowl. Add in the rinsed green leaves, ¾ of the chopped chives, and ½ of the dressing. Toss until coated, season to taste, and set aside for serving.
SILKY RAINBOW TROUT
Pat the trout dry with 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.
HOW EASY WAS THAT?
Serve up a generous portion of crisp roast veggies and pop the trout on top. Sprinkle the toasted pumpkin seeds over the Pea salad and serve on the side. Drizzle it all with the remaining dressing to taste, and garnish with the remaining chives. Grub’s up, Chef!
COMFORTING AUTUMN VEG
Preheat the oven to 200°C. Spread out the Butternut and beetroot chunks on a roasting tray. Coat in oil, the One For All 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.
PLUMP PEAS & DRESSING
When the roast has 10 minutes remaining, boil the kettle. Submerge the peas in boiling water for 2-3 minutes. Whisk the dressing with 2 tsp of oil until combined. When the peas are plump and heated through, drain and place in a salad bowl. Add in the rinsed green leaves, ¾ of the chopped chives, and ½ of the dressing. Toss until coated, season to taste, and set aside for serving.
SILKY RAINBOW TROUT
Pat the trout dry with 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.
HOW EASY WAS THAT?
Serve up a generous portion of crisp roast veggies and pop the trout on top. Sprinkle the toasted pumpkin seeds over the Pea salad and serve on the side. Drizzle it all with the remaining dressing to taste, and garnish with the remaining chives. Grub’s up, Chef!
COMFORTING AUTUMN VEG
Preheat the oven to 200°C. Spread out the Butternut and beetroot chunks on a roasting tray. Coat in oil, the One For All 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.
PLUMP PEAS & DRESSING
When the roast has 10 minutes remaining, boil the kettle. Submerge the peas in boiling water for 2-3 minutes. Whisk the dressing with 1 tbsp of oil until combined. When the peas are plump and heated through, drain and place in a large salad bowl. Add in the rinsed green leaves, ¾ of the chopped chives, and ½ of the dressing. Toss until coated, season to taste, and set aside for serving.
SILKY RAINBOW TROUT
Pat the trout dry with 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.
HOW EASY WAS THAT?
Serve up a generous portion of crisp roast veggies and pop the trout on top. Sprinkle the toasted pumpkin seeds over the Pea salad and serve on the side. Drizzle it all with the remaining dressing to taste, and garnish with the remaining chives. Grub’s up, Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R91.17
for 4 servings · R22.79 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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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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Green Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Beetroot needs 1Carrot Batons 100 g R14.99 · whole pack (size can't be divided)R14.99
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Butternut needs 1 kgButternut 2.5 kg 2.5 kg at R54.99 · 40% of packR22.00
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Peas needs 200 gSplit Pea Soup Mix 750 g 750 g at R42.99 · 27% of packR11.46
-
Fresh Chives needs 10 gSour Cream and Chives Flavoured Potato Crisps 125 g 125 g at R21.99 · 8% of packR1.76
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Rainbow Trout Fillets needs 4Soya and Ginger Rainbow Trout Nibbles 20 g R21.99 · whole pack (size can't be divided)R21.99
Not in the Woolies basket — source these elsewhere:
- Wholegrain Mustard Dressing
- NOMU One For All Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Seared Trout & Autumn Veg?
The preparation time for Seared Trout & Autumn Veg with beetroot, butternut, chives & wholegrain mustard is between 20 and 35 minutes.
What is the total time required to make Seared Trout & Autumn Veg with beetroot, butternut, chives & wholegrain mustard?
The total time required to make Seared Trout & Autumn Veg with beetroot, butternut, chives & wholegrain mustard is between 40 and 45 minutes.
How many servings does Seared Trout & Autumn Veg provide?
4 servings
What are the main ingredients in Seared Trout & Autumn Veg?
Beetroot, Butternut, Fish, Fresh Chives, Green Leaves, NOMU One For All Rub, Pea, Pumpkin Seeds, Rainbow Trout Fillets, Wholegrain Mustard Dressing
What is the nutritional information of Seared Trout & Autumn Veg?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare Seared Trout & Autumn Veg?
PLUMP PEAS & DRESSING: When the roast has 10 minutes remaining, boil the kettle. Submerge the peas in boiling water for 2-3 minutes. Whisk the dressing with 2 tsp of oil until combined. When the peas are plump and heated through, drain and place in a salad bowl. Add in the rinsed green leaves, ¾ of the chopped chives, and ½ of the dressing. Toss until coated, season to taste, and set aside for serving. COMFORTING AUTUMN VEG: Preheat the oven to 200°C. Spread out the butternut and beetroot chunks on a roasting tray. Coat in oil, the One For All 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. HOW EASY WAS THAT?: Serve up a generous portion of crisp roast veggies and pop the trout on top. Sprinkle the toasted pumpkin seeds over the pea salad and serve on the side. Drizzle it all with the remaining dressing to taste, and garnish with the remaining chives. Grub’s up, Chef! SILKY RAINBOW TROUT: Pat the trout dry with 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.
What should be prepared from my kitchen to make Seared Trout & Autumn Veg?
Beetroot, Butternut, Fish, Fresh Chives, Green Leaves, NOMU One For All Rub, Pea, Pumpkin Seeds, Rainbow Trout Fillets, Wholegrain Mustard Dressing
How many calories does Seared Trout & Autumn Veg have?
calories
How much fat content does Seared Trout & Autumn Veg have?
grams