eCook Meal
Sesame-Crusted Trout
with brown basmati, pickled cucumber & a creamy wasabi dressing
Rainbow trout studded with white and black sesame seeds, speckled with spring onion, and laid over edamame-packed rice. A spritz of soy sauce and a drizzle of wasabi yoghurt dressing, and you’ll think you’ve died and gone to food heaven!
Serving guide
Choose your portion size.
EDAMAME RICE IS NICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 300ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Remove from the heat and toss through the edamame beans. Replace the lid and set aside to steam for a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
TANGY PICKLE & SPICY DRESSING
Place the white wine vinegar in a bowl with a small splash of warm water. Whisk in 1 tsp of a sweetener of choice until dissolved. Add in the sliced Cucumber, toss, and set aside to pickle. Combine the yoghurt with the wasabi powder to taste. Mix in three-quarters of the chopped coriander and set aside.
TOAST THE SESAMES
Place the mixed sesame seeds in a pan over a medium-high heat. Toast for 2-4 minutes until the white seeds are lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SEED-CRUSTED TROUT
Once you’ve set the rice aside to steam, 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. Remove on completion, keeping the pan on the heat. Peel the skin from the trout and return it to the pan, setting the flesh aside. Fry for 1-2 minutes per side until crispy. On completion, set aside to drain on paper towel and leave the pan on the heat. Use the sesame seed crust to coat the side of the trout where the skin was removed. Place in the pan, crust-side up, and fry for another minute until cooked medium-rare or to your preference. Remove from the pan on completion.
FINISHING TOUCHES
Drain the pickled Cucumber, reserving the pickling liquid, and mix 1 tbsp into the wasabi dressing (or to taste). Roughly chop the crispy trout skin.
TIME TO DINE!
Make a bed of edamame rice and top with the sesame-crusted trout. Drizzle over the soy sauce and the tangy wasabi dressing (both to taste). Sprinkle over the sliced spring onion, crispy pieces of trout skin, and remaining chopped coriander. Serve the pickled Cucumber on the side. Stunning, Chef!
Brown Basmati Rice - 75ml
Edamame Beans - 40g
White Wine Vinegar - 15ml
Cucumber - 50g
Greek Yoghurt - 45ml
Wasabi Powder - 7,5ml
Fresh Coriander - 4g
Mixed Sesame Seeds - 15ml
Trout Fillet - 1
Low-Sodium Soya Sauce - 10ml
Spring Onion - 1
EDAMAME RICE IS NICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Remove from the heat and toss through the edamame beans. Replace the lid and set aside to steam for a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
TANGY PICKLE & SPICY DRESSING
Place the white wine vinegar in a bowl with a small splash of warm water. Whisk in 2 tsp of a sweetener of choice until dissolved. Add in the sliced Cucumber, toss, and set aside to pickle. Combine the yoghurt with the wasabi powder to taste. Mix in three-quarters of the chopped coriander and set aside.
TOAST THE SESAMES
Place the mixed sesame seeds in a pan over a medium-high heat. Toast for 2-4 minutes until the white seeds are lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SEED-CRUSTED TROUT
Once you’ve set the rice aside to steam, 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. Remove on completion, keeping the pan on the heat. Peel the skin from the trout and return it to the pan, setting the flesh aside. Fry for 1-2 minutes per side until crispy. On completion, set aside to drain on paper towel and leave the pan on the heat. Use the sesame seed crust to coat the side of the trout where the skin was removed. Place in the pan, crust-side up, and fry for another minute until cooked medium-rare or to your preference. Remove from the pan on completion.
FINISHING TOUCHES
Drain the pickled Cucumber, reserving the pickling liquid, and mix 2 tbsp into the wasabi dressing (or to taste). Roughly chop the crispy trout skin.
TIME TO DINE!
Make a bed of edamame rice and top with the sesame-crusted trout. Drizzle over the soy sauce and the tangy wasabi dressing (both to taste). Sprinkle over the sliced spring onion, crispy pieces of trout skin, and remaining chopped coriander. Serve the pickled Cucumber on the side. Stunning, Chef!
Brown Basmati Rice - 150ml
Edamame Beans - 80g
White Wine Vinegar - 30ml
Cucumber - 100g
Greek Yoghurt - 90ml
Wasabi Powder - 15ml
Fresh Coriander - 8g
Mixed Sesame Seeds - 30ml
Trout Fillet - 2
Low-Sodium Soya Sauce - 20ml
Spring Onion - 2
EDAMAME RICE IS NICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Remove from the heat and toss through the edamame beans. Replace the lid and set aside to steam for a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
TANGY PICKLE & SPICY DRESSING
Place the white wine vinegar in a bowl with a small splash of warm water. Whisk in 2 tsp of a sweetener of choice until dissolved. Add in the sliced Cucumber, toss, and set aside to pickle. Combine the yoghurt with the wasabi powder to taste. Mix in three-quarters of the chopped coriander and set aside.
TOAST THE SESAMES
Place the mixed sesame seeds in a pan over a medium-high heat. Toast for 2-4 minutes until the white seeds are lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SEED-CRUSTED TROUT
Once you’ve set the rice aside to steam, 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. Remove on completion, keeping the pan on the heat. Peel the skin from the trout and return it to the pan, setting the flesh aside. Fry for 1-2 minutes per side until crispy. On completion, set aside to drain on paper towel and leave the pan on the heat. Use the sesame seed crust to coat the side of the trout where the skin was removed. Place in the pan, crust-side up, and fry for another minute until cooked medium-rare or to your preference. Remove from the pan on completion.
FINISHING TOUCHES
Drain the pickled Cucumber, reserving the pickling liquid, and mix 2 tbsp into the wasabi dressing (or to taste). Roughly chop the crispy trout skin.
TIME TO DINE!
Make a bed of edamame rice and top with the sesame-crusted trout. Drizzle over the soy sauce and the tangy wasabi dressing (both to taste). Sprinkle over the sliced spring onion, crispy pieces of trout skin, and remaining chopped coriander. Serve the pickled Cucumber on the side. Stunning, Chef!
Brown Basmati Rice - 150ml
Edamame Beans - 80g
White Wine Vinegar - 30ml
Cucumber - 100g
Greek Yoghurt - 90ml
Wasabi Powder - 15ml
Fresh Coriander - 8g
Mixed Sesame Seeds - 30ml
Trout Fillet - 2
Low-Sodium Soya Sauce - 20ml
Spring Onion - 2
EDAMAME RICE IS NICE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 800ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Remove from the heat and toss through the edamame beans. Replace the lid and set aside to steam for a further 10 minutes. Drain on completion if necessary and fluff up with a fork.
TANGY PICKLE & SPICY DRESSING
Place the white wine vinegar in a bowl with a small splash of warm water. Whisk in 1 tbsp of a sweetener of choice until dissolved. Add in the sliced Cucumber, toss, and set aside to pickle. Combine the yoghurt with the wasabi powder to taste. Mix in three-quarters of the chopped coriander and set aside.
TOAST THE SESAMES
Place the mixed sesame seeds in a large pan over a medium-high heat. Toast for 2-4 minutes until the white seeds are lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool.
SEED-CRUSTED TROUT
Once you’ve set the rice aside to steam, 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. Remove on completion, keeping the pan on the heat. Peel the skin from the trout and return it to the pan, setting the flesh aside. Fry for 1-2 minutes per side until crispy. On completion, set aside to drain on paper towel and leave the pan on the heat. Use the sesame seed crust to coat the side of the trout where the skin was removed. Place in the pan, crust-side up, and fry for another minute until cooked medium-rare or to your preference. Remove from the pan on completion.
FINISHING TOUCHES
Drain the pickled Cucumber, reserving the pickling liquid, and mix 3 tbsp into the wasabi dressing (or to taste). Roughly chop the crispy trout skin.
TIME TO DINE!
Make a bed of edamame rice and top with the sesame-crusted trout. Drizzle over the soy sauce and the tangy wasabi dressing (both to taste). Sprinkle over the sliced spring onion, crispy pieces of trout skin, and remaining chopped coriander. Serve the pickled Cucumber on the side. Stunning, Chef!
Brown Basmati Rice - 300ml
Edamame Beans - 160g
White Wine Vinegar - 60ml
Cucumber - 200g
Greek Yoghurt - 180ml
Wasabi Powder - 30ml
Fresh Coriander - 15g
Mixed Sesame Seeds - 60ml
Trout Fillet - 4
Low-Sodium Soya Sauce - 40ml
Spring Onion - 3
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R159.32
for 4 servings · R39.83 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Brown Basmati Rice needs 300 mlFully Cooked Brown Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
-
Trout Fillet needs 4Trout & Cream Cheese Rolls 60 g R49.99 · whole pack (size can't be divided)R49.99
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Fresh Coriander needs 15 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 2% of packR2.47
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Spring Onion needs 3Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
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Edamame Beans needs 160 gFrozen Edamame Beans in Pod 500 g 500 g at R89.99 · 32% of packR28.80
-
White Wine Vinegar needs 60 mlWhite Wine Vinegar 250 ml 250 ml at R44.99 · 24% of packR10.80
Not in the Woolies basket — source these elsewhere:
- Wasabi Powder
- Greek Yoghurt
- Mixed Sesame Seeds
- Low-Sodium Soya Sauce
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Sesame-Crusted Trout?
The preparation time for Sesame-Crusted Trout with brown basmati, pickled cucumber & a creamy wasabi dressing is between 25 and 35 minutes.
What is the total time required to make Sesame-Crusted Trout with brown basmati, pickled cucumber & a creamy wasabi dressing?
The total time required to make Sesame-Crusted Trout with brown basmati, pickled cucumber & a creamy wasabi dressing is between 35 and 50 minutes.
How many servings does Sesame-Crusted Trout provide?
4 servings
What are the main ingredients in Sesame-Crusted Trout?
Brown Basmati Rice, Cucumber, Edamame Beans, Fish, Fresh Coriander, Greek Yoghurt, Low-Sodium Soya Sauce, Mixed Sesame Seeds, Spring Onion, Trout Fillet, Wasabi Powder, White Wine Vinegar
What is the nutritional information of Sesame-Crusted Trout?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare Sesame-Crusted Trout?
FINISHING TOUCHES: Drain the pickled cucumber, reserving the pickling liquid, and mix 2 tbsp into the wasabi dressing (or to taste). Roughly chop the crispy trout skin. TANGY PICKLE & SPICY DRESSING: Place the white wine vinegar in a bowl with a small splash of warm water. Whisk in 2 tsp of a sweetener of choice until dissolved. Add in the sliced cucumber, toss, and set aside to pickle. Combine the yoghurt with the wasabi powder to taste. Mix in three-quarters of the chopped coriander and set aside. SEED-CRUSTED TROUT: Once you’ve set the rice aside to steam, 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. Remove on completion, keeping the pan on the heat. Peel the skin from the trout and return it to the pan, setting the flesh aside. Fry for 1-2 minutes per side until crispy. On completion, set aside to drain on paper towel and leave the pan on the heat. Use the sesame seed crust to coat the side of the trout where the skin was removed. Place in the pan, crust-side up, and fry for another minute until cooked medium-rare or to your preference. Remove from the pan on completion. EDAMAME RICE IS NICE: Rinse the rice and place in a pot over a medium-high heat. Submerge in 500ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 25-30 minutes until most of the water has been absorbed. Remove from the heat and toss through the edamame beans. Replace the lid and set aside to steam for a further 10 minutes. Drain on completion if necessary and fluff up with a fork. TOAST THE SESAMES: Place the mixed sesame seeds in a pan over a medium-high heat. Toast for 2-4 minutes until the white seeds are lightly browned, shifting occasionally. Remove from the pan on completion and set aside to cool. TIME TO DINE!: Make a bed of edamame rice and top with the sesame-crusted trout. Drizzle over the soy sauce and the tangy wasabi dressing (both to taste). Sprinkle over the sliced spring onion, crispy pieces of trout skin, and remaining chopped coriander. Serve the pickled cucumber on the side. Stunning, Chef!
What should be prepared from my kitchen to make Sesame-Crusted Trout?
Brown Basmati Rice, Cucumber, Edamame Beans, Fish, Fresh Coriander, Greek Yoghurt, Low-Sodium Soya Sauce, Mixed Sesame Seeds, Spring Onion, Trout Fillet, Wasabi Powder, White Wine Vinegar
How many calories does Sesame-Crusted Trout have?
calories
How much fat content does Sesame-Crusted Trout have?
grams