eCook Meal
Sesame-crusted Trout Fillet
with jasmine rice & smashed cucumbers
Beautiful trout fillets are basted in a sweet-sticky Indo soy sauce and coated in a toasted sesame seed crust. Served on a bed of fluffy jasmine rice and sided with pak choi and a salad of zesty chilli smashed cucumber. Finished with a kewpie mayo drizzle.
Serving guide
Choose your portion size.
COOK THE RICE
Place the rinsed rice in a pot with 150ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork and cover.
SMASHING...
Using a rolling pin or bottle, smash the Cucumber, slice into bite-sized pieces, and salt lightly. In a bowl, combine the rice wine vinegar, 1 tbsp of sweetener, 1 tbsp of water, and the chilli flakes (to taste). Add the cucumber pieces and toss together. Set aside.
TOASTY SESAME
Place the sesame seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
TASTY TROUT
Return the pan to medium-high heat with a drizzle of oil. Pat the trout dry with paper towel. When hot, fry the trout skin-side down until crispy, 2-3 minutes. Flip and baste with the sweet soy sauce. Fry until cooked through to your preference, 30-60 seconds (basting continuously). Remove from the pan, reserving any remaining pan juices, and place the trout flesh side down onto the toasted sesame seeds. Press down to ensure the seeds stick.
FRY UP
Finely slice the pak choi stems and set aside. Roughly shred the leafy parts, keeping them separate from the stems. Wipe down the pan if necessary and return it to medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, fry the pak choi stems and the spring onion whites until slightly wilted, 2-3 minutes. Add the pak choi leaves and fry until wilted, 1-2 minutes. Remove from the heat and season.
THE FINAL TOUCHES
In a small bowl, combine the mayo with the lemon juice. Season and loosen with water or milk (optional) in 5ml increments until drizzling consistency.
PLATE IT UP!
Make a bed of the lush jasmine rice and top with the sesame-crusted trout, drizzled with the remaining pan juices. Serve the wilted pak choi and the smashed cucumbers alongside. Garnish with drizzles of kewpie mayo, and scatter over the spring onion greens. Enjoy!
Jasmine Rice - 75ml
Cucumber - 100g
Rice Wine Vinegar - 15ml
Dried Chilli Flakes - 2,5ml
Mixed Sesame Seeds - 20ml
Rainbow Trout Fillet - 1
Sweet Indonesian Soy Sauce - 15ml
Pak Choi - 100g
Spring Onion - 1
Kewpie Mayo - 30ml
Lemon Juice - 15ml
COOK THE RICE
Place the rinsed rice in a pot with 300ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork and cover.
SMASHING...
Using a rolling pin or bottle, smash the Cucumber, slice into bite-sized pieces, and salt lightly. In a bowl, combine the rice wine vinegar, 2 tbsp of sweetener, 1 tbsp of water, and the chilli flakes (to taste). Add the cucumber pieces and toss together. Set aside.
TOASTY SESAME
Place the sesame seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
TASTY TROUT
Return the pan to medium-high heat with a drizzle of oil. Pat the trout dry with paper towel. When hot, fry the trout skin-side down until crispy, 2-3 minutes. Flip and baste with the sweet soy sauce. Fry until cooked through to your preference, 30-60 seconds (basting continuously). Remove from the pan, reserving any remaining pan juices, and place the trout flesh side down onto the toasted sesame seeds. Press down to ensure the seeds stick.
FRY UP
Finely slice the pak choi stems and set aside. Roughly shred the leafy parts, keeping them separate from the stems. Wipe down the pan if necessary and return it to medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, fry the pak choi stems and the spring onion whites until slightly wilted, 2-3 minutes. Add the pak choi leaves and fry until wilted, 1-2 minutes. Remove from the heat and season.
THE FINAL TOUCHES
In a small bowl, combine the mayo with the lemon juice. Season and loosen with water or milk (optional) in 5ml increments until drizzling consistency.
PLATE IT UP!
Make a bed of the lush jasmine rice and top with the sesame-crusted trout, drizzled with the remaining pan juices. Serve the wilted pak choi and the smashed cucumbers alongside. Garnish with drizzles of kewpie mayo, and scatter over the spring onion greens. Enjoy!
Jasmine Rice - 150ml
Cucumber - 200g
Rice Wine Vinegar - 30ml
Dried Chilli Flakes - 5ml
Mixed Sesame Seeds - 40ml
Rainbow Trout Fillets - 2
Sweet Indonesian Soy Sauce - 30ml
Pak Choi - 100g
Spring Onion - 1
Kewpie Mayo - 60ml
Lemon Juice - 30ml
COOK THE RICE
Place the rinsed rice in a pot with 450ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork and cover.
SMASHING...
Using a rolling pin or bottle, smash the Cucumber, slice into bite-sized pieces, and salt lightly. In a bowl, combine the rice wine vinegar, 3 tbsp of sweetener, 1 tbsp of water, and the chilli flakes (to taste). Add the cucumber pieces and toss together. Set aside.
TOASTY SESAME
Place the sesame seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
TASTY TROUT
Return the pan to medium-high heat with a drizzle of oil. Pat the trout dry with paper towel. When hot, fry the trout skin-side down until crispy, 2-3 minutes. Flip and baste with the sweet soy sauce. Fry until cooked through to your preference, 30-60 seconds (basting continuously). Remove from the pan, reserving any remaining pan juices, and place the trout flesh side down onto the toasted sesame seeds. Press down to ensure the seeds stick.
FRY UP
Finely slice the pak choi stems and set aside. Roughly shred the leafy parts, keeping them separate from the stems. Wipe down the pan if necessary and return it to medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, fry the pak choi stems and the spring onion whites until slightly wilted, 3-4 minutes. Add the pak choi leaves and fry until wilted, 2-3 minutes. Remove from the heat and season.
THE FINAL TOUCHES
In a small bowl, combine the mayo with the lemon juice. Season and loosen with water or milk (optional) in 5ml increments until drizzling consistency.
PLATE IT UP!
Make a bed of the lush jasmine rice and top with the sesame-crusted trout, drizzled with the remaining pan juices. Serve the wilted pak choi and the smashed cucumbers alongside. Garnish with drizzles of kewpie mayo, and scatter over the spring onion greens. Enjoy!
Jasmine Rice - 225ml
Cucumber - 300g
Rice Wine Vinegar - 45ml
Dried Chilli Flakes - 7,5ml
Mixed Sesame Seeds - 60ml
Rainbow Trout Fillets - 3
Sweet Indonesian Soy Sauce - 45ml
Pak Choi - 200g
Spring Onion - 1
Kewpie Mayo - 90ml
Lemon Juice - 45ml
COOK THE RICE
Place the rinsed rice in a pot with 600ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork and cover.
SMASHING...
Using a rolling pin or bottle, smash the Cucumber, slice into bite-sized pieces, and salt lightly. In a bowl, combine the rice wine vinegar, 4 tbsp of sweetener, 1 tbsp of water, and the chilli flakes (to taste). Add the cucumber pieces and toss together. Set aside.
TOASTY SESAME
Place the sesame seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
TASTY TROUT
Return the pan to medium-high heat with a drizzle of oil. Pat the trout dry with paper towel. When hot, fry the trout skin-side down until crispy, 2-3 minutes. Flip and baste with the sweet soy sauce. Fry until cooked through to your preference, 30-60 seconds (basting continuously). Remove from the pan, reserving any remaining pan juices, and place the trout flesh side down onto the toasted sesame seeds. Press down to ensure the seeds stick.
FRY UP
Finely slice the pak choi stems and set aside. Roughly shred the leafy parts, keeping them separate from the stems. Wipe down the pan if necessary and return it to medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, fry the pak choi stems and the spring onion whites until slightly wilted, 3-4 minutes. Add the pak choi leaves and fry until wilted, 2-3 minutes. Remove from the heat and season.
THE FINAL TOUCHES
In a small bowl, combine the mayo with the lemon juice. Season and loosen with water or milk (optional) in 5ml increments until drizzling consistency.
PLATE IT UP!
Make a bed of the lush jasmine rice and top with the sesame-crusted trout, drizzled with the remaining pan juices. Serve the wilted pak choi and the smashed cucumbers alongside. Garnish with drizzles of kewpie mayo, and scatter over the spring onion greens. Enjoy!
Jasmine Rice - 300ml
Cucumber - 400g
Rice Wine Vinegar - 60ml
Dried Chilli Flakes - 10ml
MIxed Sesame Seeds - 80ml
Rainbow Trout Fillets - 4
Sweet Indonesian Soy Sauce - 60ml
Pak Choi - 200g
Spring Onion - 1
Kewpie Mayo - 125ml
Lemon Juice - 60ml
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R159.83
for 4 servings · R39.96 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Rainbow Trout Fillets needs 4Soya and Ginger Rainbow Trout Nibbles 20 g R21.99 · whole pack (size can't be divided)R21.99
-
Spring Onion needs 1Lay's Spring Onion & Cheese Chips 36 g R10.99 · whole pack (size can't be divided)R10.99
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Pak Choi needs 200 gBaby Pak Choi 200 g 200 g at R44.99 · 100% of packR44.99
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Jasmine Rice needs 300 mlFully Cooked Coconut Jasmine Rice 250 g R43.99 · whole pack (size can't be divided)R43.99
-
Lemon Juice needs 60 mlLemon Juice 500 ml 500 ml at R29.99 · 12% of packR3.60
-
Cucumber needs 400 gMini Cucumbers 350 g 350 g at R29.99 · 1.14× packR34.27
Not in the Woolies basket — source these elsewhere:
- Kewpie Mayo
- Rice Wine Vinegar
- Dried Chilli Flakes
- Sweet Indonesian Soy Sauce
- MIxed Sesame Seeds
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Sesame-crusted Trout Fillet?
The preparation time for Sesame-crusted Trout Fillet with jasmine rice & smashed cucumbers is between 25 and 45 minutes.
What is the total time required to make Sesame-crusted Trout Fillet with jasmine rice & smashed cucumbers?
The total time required to make Sesame-crusted Trout Fillet with jasmine rice & smashed cucumbers is between 35 and 55 minutes.
How many servings does Sesame-crusted Trout Fillet provide?
4 servings
What are the main ingredients in Sesame-crusted Trout Fillet?
Cucumber, Dried Chilli Flakes, Fish, Jasmine Rice, Kewpie Mayo, Lemon Juice, Mixed Sesame Seeds, Pak Choi, Rainbow Trout Fillets, Rice Wine Vinegar, Spring Onion, Sweet Indonesian Soy Sauce
What is the nutritional information of Sesame-crusted Trout Fillet?
Calories: 791, Carbs: 73 grams, Fat: grams, Protein: 35.7 grams, Sugar: 14.4 grams, Salt: 698 grams
How do I prepare Sesame-crusted Trout Fillet?
SMASHING...: Using a rolling pin or bottle, smash the cucumber, slice into bite-sized pieces, and salt lightly. In a bowl, combine the rice wine vinegar, 2 tbsp of sweetener, 1 tbsp of water, and the chilli flakes (to taste). Add the cucumber pieces and toss together. Set aside. TASTY TROUT: Return the pan to medium-high heat with a drizzle of oil. Pat the trout dry with paper towel. When hot, fry the trout skin-side down until crispy, 2-3 minutes. Flip and baste with the sweet soy sauce. Fry until cooked through to your preference, 30-60 seconds (basting continuously). Remove from the pan, reserving any remaining pan juices, and place the trout flesh side down onto the toasted sesame seeds. Press down to ensure the seeds stick. FRY UP: Finely slice the pak choi stems and set aside. Roughly shred the leafy parts, keeping them separate from the stems. Wipe down the pan if necessary and return it to medium-high heat with a drizzle of oil and a knob of butter (optional). When hot, fry the pak choi stems and the spring onion whites until slightly wilted, 2-3 minutes. Add the pak choi leaves and fry until wilted, 1-2 minutes. Remove from the heat and season. TOASTY SESAME: Place the sesame seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside. PLATE IT UP!: Make a bed of the lush jasmine rice and top with the sesame-crusted trout, drizzled with the remaining pan juices. Serve the wilted pak choi and the smashed cucumbers alongside. Garnish with drizzles of kewpie mayo, and scatter over the spring onion greens. Enjoy! COOK THE RICE: Place the rinsed rice in a pot with 300ml of salted water. Cover with a lid and bring to a boil. Reduce the heat and simmer until the water has been absorbed, about 10 minutes. Remove from the heat and steam, 8-10 minutes. Fluff with a fork and cover. THE FINAL TOUCHES: In a small bowl, combine the mayo with the lemon juice. Season and loosen with water or milk (optional) in 5ml increments until drizzling consistency.
What should be prepared from my kitchen to make Sesame-crusted Trout Fillet?
Cucumber, Dried Chilli Flakes, Fish, Jasmine Rice, Kewpie Mayo, Lemon Juice, Mixed Sesame Seeds, Pak Choi, Rainbow Trout Fillets, Rice Wine Vinegar, Spring Onion, Sweet Indonesian Soy Sauce
How many calories does Sesame-crusted Trout Fillet have?
791 calories
How much fat content does Sesame-crusted Trout Fillet have?
grams