eCook Meal
Tasty Trout Salad
with potato & a Carb Smart 1000 Islands Dressing
This hearty trout salad will satisfy your seafood craving while filling you up with lipsmacking freshness – from the crunchy salad leaves, cooling cucumber, plump peas & toasted sunflower seeds. Golden oven roasted potato perfectly complements the crispy-skin trout fillet, spiced with NOMU Seafood Rub. Let’s dive into this, Chef!
Serving guide
Choose your portion size.
BOIL THE Potato
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain, season, and cover.
PLUMP PEAS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IT’S ALL ABOUT THE TROUT
Return the pan over medium-high heat. Pat the trout dry with paper towel and lightly coat in cooking spray. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. During the final 30-60 seconds, spice with the NOMU rub. Remove from the pan and season.
SALAD PERFECTION
Make a bed of the salad leaves and the Cucumber. Scatter over the potato, the peas, the sunflower seeds, and top with the trout. Drizzle over the dressing and garnish with the parsley. Finish it off with a crack of black pepper. Dig in, Chef.
BOIL THE Potato
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain, season, and cover.
PLUMP PEAS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IT’S ALL ABOUT THE TROUT
Return the pan over medium-high heat. Pat the trout dry with paper towel and lightly coat in cooking spray. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. During the final 30-60 seconds, spice with the NOMU rub. Remove from the pan and season.
SALAD PERFECTION
Make a bed of the salad leaves and the Cucumber. Scatter over the potato, the peas, the sunflower seeds, and top with the trout. Drizzle over the dressing and garnish with the parsley. Finish it off with a crack of black pepper. Dig in, Chef.
BOIL THE Potato
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 20-25 minutes. Drain, season, and cover.
PLUMP PEAS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IT’S ALL ABOUT THE TROUT
Return the pan over medium-high heat. Pat the trout dry with paper towel and lightly coat in cooking spray. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. During the final 30-60 seconds, spice with the NOMU rub. Remove from the pan and season.
SALAD PERFECTION
Make a bed of the salad leaves and the Cucumber. Scatter over the potato, the peas, the sunflower seeds, and top with the trout. Drizzle over the dressing and garnish with the parsley. Finish it off with a crack of black pepper. Dig in, Chef.
BOIL THE Potato
Place the Potato in a pot of salted water. Bring to a boil and cook until soft, 20-25 minutes. Drain, season, and cover.
PLUMP PEAS
Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and set aside.
SUNNY SEEDS
Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside.
IT’S ALL ABOUT THE TROUT
Return the pan over medium-high heat. Pat the trout dry with paper towel and lightly coat in cooking spray. When hot, fry the Fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. During the final 30-60 seconds, spice with the NOMU rub. Remove from the pan and season.
SALAD PERFECTION
Make a bed of the salad leaves and the Cucumber. Scatter over the potato, the peas, the sunflower seeds, and top with the trout. Drizzle over the dressing and garnish with the parsley. Finish it off with a crack of black pepper. Dig in, Chef.
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R209.29
for 4 servings · R52.32 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
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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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Cucumber needs 400 gMini Cucumbers 350 g 350 g at R31.99 · 1.14× packR36.56
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Peas needs 160 gSplit Pea Soup Mix 750 g 750 g at R42.99 · 21% of packR9.17
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Potato needs 800 gBulk Everyday Medium Potatoes 7 kg 7 kg at R69.99 · 11% of packR8.00
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Fresh Parsley needs 10 gGarlic and Parsley Bruschetta 150 g 150 g at R56.99 · 7% of packR3.80
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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
Not in the Woolies basket — source these elsewhere:
- Carb Smart 1000 Islands Dressing
- NOMU Seafood Rub
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Tasty Trout Salad?
The preparation time for Tasty Trout Salad with potato & a Carb Smart 1000 Islands Dressing is between 20 and 40 minutes.
What is the total time required to make Tasty Trout Salad with potato & a Carb Smart 1000 Islands Dressing?
The total time required to make Tasty Trout Salad with potato & a Carb Smart 1000 Islands Dressing is between 30 and 55 minutes.
How many servings does Tasty Trout Salad provide?
4 servings
What are the main ingredients in Tasty Trout Salad?
Carb Smart 1000 Islands Dressing, Cucumber, Fish, NOMU Seafood Rub, Parsley, Pea, Potato, Rainbow Trout Fillets, Salad Leaves, Sunflower Seeds
What is the nutritional information of Tasty Trout Salad?
Calories: 470, Carbs: 46.6 grams, Fat: grams, Protein: 36.7 grams, Sugar: 6.6 grams, Salt: 394 grams
How do I prepare Tasty Trout Salad?
SALAD PERFECTION: Make a bed of the salad leaves and the cucumber. Scatter over the potato, the peas, the sunflower seeds, and top with the trout. Drizzle over the dressing and garnish with the parsley. Finish it off with a crack of black pepper. Dig in, Chef. IT’S ALL ABOUT THE TROUT: Return the pan over medium-high heat. Pat the trout dry with paper towel and lightly coat in cooking spray. When hot, fry the fish, skin-side down, until crispy, 2-3 minutes. Flip and fry the other side until cooked through, 30-60 seconds. During the final 30-60 seconds, spice with the NOMU rub. Remove from the pan and season. SUNNY SEEDS: Place the sunflower seeds in a pan over medium heat. Toast until golden brown, 2-3 minutes (shifting occasionally). Remove from the pan and set aside. PLUMP PEAS: Boil the kettle. Submerge the peas in boiling water until plump and heated through, 2-3 minutes. Drain and set aside. BOIL THE POTATO: Place the potato in a pot of salted water. Bring to a boil and cook until soft, 15-20 minutes. Drain, season, and cover.
What should be prepared from my kitchen to make Tasty Trout Salad?
Carb Smart 1000 Islands Dressing, Cucumber, Fish, NOMU Seafood Rub, Parsley, Pea, Potato, Rainbow Trout Fillets, Salad Leaves, Sunflower Seeds
How many calories does Tasty Trout Salad have?
470 calories
How much fat content does Tasty Trout Salad have?
grams