eCook Meal
Tandoori Spiced Trout
with roasted cauliflower & pickled cucumber
Tandoori spiced trout in a coconut curry sauce on a bed of fluffy white basmati rice. Served with roasted cauliflower, pickled cucumber, toasted cashews and fresh coriander
Serving guide
Choose your portion size.
LET’S GO!
Preheat the oven to 200°C. Spread out the cauliflower chunks on a roasting tray, coat in oil and season. Roast in the hot oven for 20-25 minutes until cooked through and starting to crisp.
RICE & SHINE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 150ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 8-10 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
PICKLE TIME
Place the rice wine vinegar, 1 tbsp of water, and 1 tsp of a sweetener of choice in a bowl. Mix until the sweetener is fully dissolved. Toss through the diced Cucumber and set aside to pickle.
IT'S TOASTY IN HERE
Place the cashews in a pan over a medium heat. Toast for 3-5 minutes until golden, shifting occasionally. Remove from the pan on completion and roughly chop.
ALL TOGETHER NOW
Pat the trout fillet dry with some paper towel. Season with salt, pepper and ½ of the Tandoori Rub. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout fillet 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. Keeping the pan on the heat, add the diced Onion. Fry for 3-4 minutes until soft and translucent, shifting occasionally. Add the grated Ginger, the grated Garlic and the remaining Tandoori Rub (to taste). Fry for 1-2 minutes, until fragrant, shifting constantly. Stir in the coconut milk and bring up to a simmer for 5-6 minutes until silky consistency. Add the trout back to the pan, skin side up, and cook for a further 30-60 seconds until warmed through. Season to taste with lime juice, a sweetener of choice, salt and pepper. Drain the pickling liquid from the Cucumber.
PLATE IT UP
Plate up the fluffy basmati rice, top with the spiced trout, and pour over the tandoori curry sauce. Top with the roasted cauliflower and spoon on some pickled Cucumber. Garnish with the toasted cashews and coriander. Delish!
LET’S GO!
Preheat the oven to 200°C. Spread out the cauliflower chunks on a roasting tray, coat in oil and season. Roast in the hot oven for 20-25 minutes until cooked through and starting to crisp.
RICE & SHINE
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 8-10 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
PICKLE TIME
Place the rice wine vinegar, 2 tbsp of water, and 2 tsp of a sweetener of choice in a bowl. Mix until the sweetener is fully dissolved. Toss through the diced Cucumber and set aside to pickle.
IT'S TOASTY IN HERE
Place the cashews in a pan over a medium heat. Toast for 3-5 minutes until golden, shifting occasionally. Remove from the pan on completion and roughly chop.
ALL TOGETHER NOW
Pat the trout fillets dry with some paper towel. Season with salt, pepper and ½ of the Tandoori Rub. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout fillets 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. Keeping the pan on the heat, add the diced Onion. Fry for 4-6 minutes until soft and translucent, shifting occasionally. Add the grated Ginger, the grated Garlic and the remaining Tandoori Rub (to taste). Fry for 1-2 minutes, until fragrant, shifting constantly. Stir in the coconut milk and bring up to a simmer for 5-6 minutes until silky consistency. Add the trout back to the pan, skin side up, and cook for a further 30-60 seconds until warmed through. Season to taste with lime juice, a sweetener of choice, salt and pepper. Drain the pickling liquid from the Cucumber.
PLATE IT UP
Plate up the fluffy basmati rice, top with the spiced trout, and pour over the tandoori curry sauce. Top with the roasted cauliflower and spoon on some pickled Cucumber. Garnish with the toasted cashews and coriander. Delish!
LET’S GO!
Preheat the oven to 200°C. Spread out the cauliflower chunks on a roasting tray, coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp.
RICE & SHINE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 450ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 8-10 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
PICKLE TIME
Place the rice wine vinegar, 3 tbsp of water, and 1 tbsp of a sweetener of choice in a bowl. Mix until the sweetener is fully dissolved. Toss through the diced Cucumber and set aside to pickle.
IT'S TOASTY IN HERE
Place the cashews in a pan over a medium heat. Toast for 3-5 minutes until golden, shifting occasionally. Remove from the pan on completion and roughly chop.
ALL TOGETHER NOW
Pat the trout fillets dry with some paper towel. Season with salt, pepper and ½ of the Tandoori Rub. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout fillets 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. Keeping the pan on the heat, add the diced Onion. Fry for 4-6 minutes until soft and translucent, shifting occasionally. Add the grated Ginger, the grated Garlic and the remaining Tandoori Rub (to taste). Fry for 1-2 minutes, until fragrant, shifting constantly. Stir in the coconut milk and bring up to a simmer for 6-7 minutes until silky consistency. Add the trout back to the pan, skin side up, and cook for a further 30-60 seconds until warmed through. Season to taste with lime juice, a sweetener of choice, salt and pepper. Drain the pickling liquid from the Cucumber.
PLATE IT UP
Plate up the fluffy basmati rice, top with the spiced trout, and pour over the tandoori curry sauce. Top with the roasted cauliflower and spoon on some pickled Cucumber. Garnish with the toasted cashews and coriander. Delish!
LET’S GO!
Preheat the oven to 200°C. Spread out the cauliflower chunks on a roasting tray, coat in oil and season. Roast in the hot oven for 30-35 minutes until cooked through and starting to crisp.
RICE & SHINE
Rinse the rice and place in a pot over a medium-high heat. Submerge in 600ml of salted water and pop on a lid. Once boiling, reduce the heat and simmer for 8-10 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork.
PICKLE TIME
Place the rice wine vinegar, 4 tbsp of water, and 20ml of a sweetener of choice in a bowl. Mix until the sweetener is fully dissolved. Toss through the diced Cucumber and set aside to pickle.
IT'S TOASTY IN HERE
Place the cashews in a pan over a medium heat. Toast for 3-5 minutes until golden, shifting occasionally. Remove from the pan on completion and roughly chop.
ALL TOGETHER NOW
Pat the trout fillets dry with some paper towel. Season with salt, pepper and ½ of the Tandoori Rub. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout fillets 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. Keeping the pan on the heat, add the diced Onion. Fry for 6-8 minutes until soft and translucent, shifting occasionally. Add the grated Ginger, the grated Garlic and the remaining Tandoori Rub (to taste). Fry for 1-2 minutes, until fragrant, shifting constantly. Stir in the coconut milk and bring up to a simmer for 6-7 minutes until silky consistency. Add the trout back to the pan, skin side up, and cook for a further 30-60 seconds minutes until warmed through. Season to taste with lime juice, a sweetener of choice, salt and pepper. Drain the pickling liquid from the Cucumber.
PLATE IT UP
Plate up the fluffy basmati rice, top with the spiced trout, and pour over the tandoori curry sauce. Top with the roasted cauliflower and spoon on some pickled Cucumber. Garnish with the toasted cashews and coriander. Delish!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R340.62
for 4 servings · R85.16 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Cucumber needs 200 gMini Cucumbers 350 g 350 g at R31.99 · 57% of packR18.28
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White Basmati Rice needs 300 mlFully Cooked White Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
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Coconut Milk needs 400 mlReduced Fat Coconut Milk 400 ml 400 ml at R39.99 · 100% of packR39.99
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Garlic Cloves needs 4Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Onions needs 2Cheese and Onion Rings and Balls Maize Snack 25 g R6.99 · whole pack (size can't be divided)R6.99
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Fresh Ginger needs 80 gSoya Ginger Chicken Booster Bowl™ 350 g 350 g at R99.99 · 23% of packR22.85
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Cashew Nuts needs 60 gCashew Nut Chicken 400 g 400 g at R109.99 · 15% of packR16.50
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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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Cauliflower Florets needs 400 gBroccoli & Cauliflower Florets 700 g 700 g at R56.99 · 57% of packR32.57
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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
Not in the Woolies basket — source these elsewhere:
- NOMU Tandoori Rub
- Rice Wine Vinegar
- Lime Juice
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tandoori Spiced Trout?
The preparation time for Tandoori Spiced Trout with roasted cauliflower & pickled cucumber is between 20 and 40 minutes.
What is the total time required to make Tandoori Spiced Trout with roasted cauliflower & pickled cucumber?
The total time required to make Tandoori Spiced Trout with roasted cauliflower & pickled cucumber is between 45 and 60 minutes.
How many servings does Tandoori Spiced Trout provide?
4 servings
What are the main ingredients in Tandoori Spiced Trout?
Cashew Nut, Cauliflower Florets, Coconut Milk, Cucumber, Fish, Fresh Coriander, Garlic, Ginger, Lime Juice, NOMU Tandoori Rub, Onion, Rainbow Trout Fillets, Rice Wine Vinegar, White Basmati Rice
What is the nutritional information of Tandoori Spiced Trout?
Calories: 769, Carbs: 84 grams, Fat: grams, Protein: 38.4 grams, Sugar: 10.2 grams, Salt: 723 grams
How do I prepare Tandoori Spiced Trout?
RICE & SHINE: 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 8-10 minutes until most of the water has been absorbed. Keeping the lid on, remove from the heat and steam for a further 10 minutes. On completion, drain if necessary and fluff up with a fork. LET’S GO!: Preheat the oven to 200°C. Spread out the cauliflower chunks on a roasting tray, coat in oil and season. Roast in the hot oven for 20-25 minutes until cooked through and starting to crisp. ALL TOGETHER NOW: Pat the trout fillets dry with some paper towel. Season with salt, pepper and ½ of the Tandoori Rub. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout fillets 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. Keeping the pan on the heat, add the diced onion. Fry for 4-6 minutes until soft and translucent, shifting occasionally. Add the grated ginger, the grated garlic and the remaining Tandoori Rub (to taste). Fry for 1-2 minutes, until fragrant, shifting constantly. Stir in the coconut milk and bring up to a simmer for 5-6 minutes until silky consistency. Add the trout back to the pan, skin side up, and cook for a further 30-60 seconds until warmed through. Season to taste with lime juice, a sweetener of choice, salt and pepper. Drain the pickling liquid from the cucumber. IT'S TOASTY IN HERE: Place the cashews in a pan over a medium heat. Toast for 3-5 minutes until golden, shifting occasionally. Remove from the pan on completion and roughly chop. PLATE IT UP: Plate up the fluffy basmati rice, top with the spiced trout, and pour over the tandoori curry sauce. Top with the roasted cauliflower and spoon on some pickled cucumber. Garnish with the toasted cashews and coriander. Delish! PICKLE TIME: Place the rice wine vinegar, 2 tbsp of water, and 2 tsp of a sweetener of choice in a bowl. Mix until the sweetener is fully dissolved. Toss through the diced cucumber and set aside to pickle.
What should be prepared from my kitchen to make Tandoori Spiced Trout?
Cashew Nut, Cauliflower Florets, Coconut Milk, Cucumber, Fish, Fresh Coriander, Garlic, Ginger, Lime Juice, NOMU Tandoori Rub, Onion, Rainbow Trout Fillets, Rice Wine Vinegar, White Basmati Rice
How many calories does Tandoori Spiced Trout have?
769 calories
How much fat content does Tandoori Spiced Trout have?
grams