eCook Meal
Tantalising Trout
with new potatoes & caramelised pomodoro
Dine like a king with this fresh-flavoured meal. A silken sauce of basil pesto, caramelised tomato, onion, and garlic pools around wilted spinach and softened new potatoes. Topped with a glorious rainbow trout fillet and a side of fresh tossed salad.
Serving guide
Choose your portion size.
START YOUR ROAST
Preheat the oven to 200°C. Place the chopped Onion, chopped tomato, and grated Garlic on a roasting tray. Mix through some oil, season to taste, and spread out evenly. Pop the tray in the oven and roast for 20-25 minutes. On completion, the onion and tomato should be soft.
SOFT POTATOES & SUNNY SEEDS
Place the baby potatoes in a pot, submerge with salted water, and bring to a simmer for 15-20 minutes until soft. Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion, place in a salad bowl, and set aside to cool.
ONCE THE ROAST IS READY…
Remove from the oven. Transfer the cooked Onion and tomato to a blender. Add in a knob of butter (optional) and ¾ of the basil pesto. Blend until smooth and taste to test. Stir in a sweetener of choice to taste and add more seasoning if necessary. Cover to keep warm and set aside until serving.
SALAD FINISHES
In the salad bowl with the cooled seeds, add the rinsed salad leaves, a drizzle of oil, a squeeze of Lemon juice, and some seasoning. Toss to coat and set aside. Once the potatoes are finished boiling, drain and place in a bowl. Add a drizzle of oil, chopped chives, a pinch of zest and toss through to combine. Season and cover to keep warm.
Spinach & TROUT
Return the pan to a medium-high heat with a drizzle of oil. When hot, sauté the shredded Spinach for 2-3 minutes until wilted. Season to taste and remove from the pan on completion. Return the pan to the heat and add another drizzle of oil if necessary. Pat the trout dry with paper towel and season. When the oil is 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 to your preference. On completion, remove the pan from the heat.
FINE DINING
Pour the tomato sauce over the base of a plate and pile on the wilted Spinach and potatoes. Pop the trout fillet on top and drizzle over the remaining pesto. Serve with the salad and a lemon wedge on the side. Sprinkle the sunflower seeds to garnish. Enjoy Chef!
START YOUR ROAST
Preheat the oven to 200°C. Place the chopped Onion, chopped tomato, and grated Garlic on a roasting tray. Mix through some oil, season to taste, and spread out evenly. Pop the tray in the oven and roast for 20-25 minutes. On completion, the onion and tomato should be soft.
SOFT POTATOES & SUNNY SEEDS
Place the baby potatoes in a pot, submerge with salted water, and bring to a simmer for 15-20 minutes until soft. Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion, place in a salad bowl, and set aside to cool.
ONCE THE ROAST IS READY…
Remove from the oven. Transfer the cooked Onion and tomato to a blender. Add in a knob of butter (optional) and ¾ of the basil pesto. Blend until smooth and taste to test. Stir in a sweetener of choice to taste and add more seasoning if necessary. Cover to keep warm and set aside until serving.
SALAD FINISHES
In the salad bowl with the cooled seeds, add the rinsed salad leaves, a drizzle of oil, a squeeze of Lemon juice, and some seasoning. Toss to coat and set aside. Once the potatoes are finished boiling, drain and place in a bowl. Add a drizzle of oil, chopped chives, a pinch of zest and toss through to combine. Season and cover to keep warm.
Spinach & TROUT
Return the pan to a medium-high heat with a drizzle of oil. When hot, sauté the shredded Spinach for 3-4 minutes until wilted. Season to taste and remove from the pan on completion. Return the pan to the heat and add another drizzle of oil if necessary. Pat the trout dry with paper towel and season. When the oil is 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 to your preference. On completion, remove the pan from the heat.
FINE DINING
Pour the tomato sauce over the base of a plate and pile on the wilted Spinach and potatoes. Pop the trout fillet on top and drizzle over the remaining pesto. Serve with the salad and a lemon wedge on the side. Sprinkle the sunflower seeds to garnish. Enjoy Chef!
START YOUR ROAST
Preheat the oven to 200°C. Place the chopped Onion, chopped tomato, and grated Garlic on a roasting tray. Mix through some oil, season to taste, and spread out evenly. Pop the tray in the oven and roast for 25-30 minutes. On completion, the onion and tomato should be soft.
SOFT POTATOES & SUNNY SEEDS
Place the baby potatoes in a pot, submerge with salted water, and bring to a simmer for 20-25 minutes until soft. Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion, place in a salad bowl, and set aside to cool.
ONCE THE ROAST IS READY…
Remove from the oven. Transfer the cooked Onion and tomato to a blender. Add in a knob of butter (optional) and ¾ of the basil pesto. Blend until smooth and taste to test. Stir in a sweetener of choice to taste and add more seasoning if necessary. Cover to keep warm and set aside until serving.
SALAD FINISHES
In the salad bowl with the cooled seeds, add the rinsed salad leaves, a drizzle of oil, a squeeze of Lemon juice, and some seasoning. Toss to coat and set aside. Once the potatoes are finished boiling, drain and place in a bowl. Add a drizzle of oil, chopped chives, a pinch of zest and toss through to combine. Season and cover to keep warm.
Spinach & TROUT
Return the pan to a medium-high heat with a drizzle of oil. When hot, sauté the shredded Spinach for 4-5 minutes until wilted. Season to taste and remove from the pan on completion. Return the pan to the heat and add another drizzle of oil if necessary. Pat the trout dry with paper towel and season. When the oil is 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 to your preference. On completion, remove the pan from the heat.
FINE DINING
Pour the tomato sauce over the base of a plate and pile on the wilted Spinach and potatoes. Pop the trout fillet on top and drizzle over the remaining pesto. Serve with the salad and a lemon wedge on the side. Sprinkle the sunflower seeds to garnish. Enjoy Chef!
START YOUR ROAST
Preheat the oven to 200°C. Place the chopped Onion, chopped tomato, and grated Garlic on a roasting tray. Mix through some oil, season to taste, and spread out evenly. Pop the tray in the oven and roast for 25-30 minutes. On completion, the onion and tomato should be soft.
SOFT POTATOES & SUNNY SEEDS
Place the baby potatoes in a pot, submerge with salted water, and bring to a simmer for 20-25 minutes until soft. Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion, place in a salad bowl, and set aside to cool.
ONCE THE ROAST IS READY…
Remove from the oven. Transfer the cooked Onion and tomato to a blender. Add in a knob of butter (optional) and ¾ of the basil pesto, including the stalks. Blend until smooth and taste to test. Stir in a sweetener of choice to taste and add more seasoning if necessary. Cover to keep warm and set aside until serving.
SALAD FINISHES
In the salad bowl with the cooled seeds, add the rinsed salad leaves, a drizzle of oil, a squeeze of Lemon juice, and some seasoning. Toss to coat and set aside. Once the potatoes are finished boiling, drain and place in a bowl. Add a drizzle of oil, chopped chives, a pinch of zest and toss through to combine. Season and cover to keep warm.
Spinach & TROUT
Return the pan to a medium-high heat with a drizzle of oil. When hot, sauté the shredded Spinach for 4-5 minutes until wilted. Season to taste and remove from the pan on completion. Return the pan to the heat and add another drizzle of oil if necessary. Pat the trout dry with paper towel and season. When the oil is 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 to your preference. On completion, remove the pan from the heat.
FINE DINING
Pour the tomato sauce over the base of a plate and pile on the wilted Spinach and potatoes. Pop the trout fillet on top and drizzle over the remaining pesto. Serve with the salad and a lemon wedge on the side. Sprinkle the sunflower seeds to garnish. Enjoy Chef!
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R285.60
for 4 servings · R71.40 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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Salad Tomatoes needs 8Salad Tomatoes 1 kg R34.99 · whole pack (size can't be divided)R34.99
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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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Lemons needs 2Lemon 3 in 1 Thin Bleach 750 ml R19.99 · whole pack (size can't be divided)R19.99
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Garlic Cloves needs 8Baby Potatoes with Garlic & Herb Butter 350 g R22.99 · whole pack (size can't be divided)R22.99
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Baby Potatoes needs 1 kgBaby Potatoes 700 g 700 g at R24.99 · 1.43× packR35.70
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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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Salad Leaves needs 80 gWhole Spinach 350 g 350 g at R19.99 · 23% of packR4.57
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Sunflower Seeds needs 40 gSunflower Seeds 250 g 250 g at R44.99 · 16% of packR7.20
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Spinach needs 200 gWhole Spinach 350 g 350 g at R19.99 · 57% of packR11.42
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Fresh Chives needs 10 gSour Cream and Chives Flavoured Potato Crisps 125 g 125 g at R21.99 · 8% of packR1.76
Not in the Woolies basket — source these elsewhere:
- Pesto Princess Basil Pesto
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tantalising Trout?
The preparation time for Tantalising Trout with new potatoes & caramelised pomodoro is between 15 and 30 minutes.
What is the total time required to make Tantalising Trout with new potatoes & caramelised pomodoro?
The total time required to make Tantalising Trout with new potatoes & caramelised pomodoro is between 35 and 50 minutes.
How many servings does Tantalising Trout provide?
4 servings
What are the main ingredients in Tantalising Trout?
Baby Potato, Fish, Fresh Chives, Garlic, Lemon, Onion, Pesto Princess Basil Pesto, Rainbow Trout Fillets, Salad Leaves, Salad Tomato, Spinach, Sunflower Seeds
What is the nutritional information of Tantalising Trout?
Calories: 576, Carbs: 64 grams, Fat: grams, Protein: 38.7 grams, Sugar: 17.7 grams, Salt: 617 grams
How do I prepare Tantalising Trout?
SPINACH & TROUT: Return the pan to a medium-high heat with a drizzle of oil. When hot, sauté the shredded spinach for 3-4 minutes until wilted. Season to taste and remove from the pan on completion. Return the pan to the heat and add another drizzle of oil if necessary. Pat the trout dry with paper towel and season. When the oil is 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 to your preference. On completion, remove the pan from the heat. SALAD FINISHES: In the salad bowl with the cooled seeds, add the rinsed salad leaves, a drizzle of oil, a squeeze of lemon juice, and some seasoning. Toss to coat and set aside. Once the potatoes are finished boiling, drain and place in a bowl. Add a drizzle of oil, chopped chives, a pinch of zest and toss through to combine. Season and cover to keep warm. SOFT POTATOES & SUNNY SEEDS: Place the baby potatoes in a pot, submerge with salted water, and bring to a simmer for 15-20 minutes until soft. Place the sunflower seeds in a pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion, place in a salad bowl, and set aside to cool. ONCE THE ROAST IS READY…: Remove from the oven. Transfer the cooked onion and tomato to a blender. Add in a knob of butter (optional) and ¾ of the basil pesto. Blend until smooth and taste to test. Stir in a sweetener of choice to taste and add more seasoning if necessary. Cover to keep warm and set aside until serving. FINE DINING: Pour the tomato sauce over the base of a plate and pile on the wilted spinach and potatoes. Pop the trout fillet on top and drizzle over the remaining pesto. Serve with the salad and a lemon wedge on the side. Sprinkle the sunflower seeds to garnish. Enjoy Chef! START YOUR ROAST: Preheat the oven to 200°C. Place the chopped onion, chopped tomato, and grated garlic on a roasting tray. Mix through some oil, season to taste, and spread out evenly. Pop the tray in the oven and roast for 20-25 minutes. On completion, the onion and tomato should be soft.
What should be prepared from my kitchen to make Tantalising Trout?
Baby Potato, Fish, Fresh Chives, Garlic, Lemon, Onion, Pesto Princess Basil Pesto, Rainbow Trout Fillets, Salad Leaves, Salad Tomato, Spinach, Sunflower Seeds
How many calories does Tantalising Trout have?
576 calories
How much fat content does Tantalising Trout have?
grams