eCook Meal
Teriyaki-glazed Trout
with jasmine rice, peas & fresh coriander
This delicious recipe features pan-fried trout coated in a sweet & salty teriyaki glaze, served on a bed of fluffy jasmine rice mixed with vibrant coriander. To complete the dish, we’ve included a green side salad of crunchy cucumber ribbons, plump peas, and crisp salad leaves, all tossed in a tangy lemon dressing. It’s guaranteed to impress!
Serving guide
Choose your portion size.
FLUFFY RICE
Boil the kettle. Place the rinsed rice in a pot with 200ml 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. Toss through ½ the chopped coriander and cover.
PREP STEP
While the rice is simmering, rinse the salad leaves and peel the Cucumber into ribbons. Submerge the peas in boiling water until plump and heated through, 3-5 minutes. Drain and set aside. Loosen the teriyaki sauce with 15ml of water. Set aside.
TANTALISING TROUT
Pat the trout dry with paper towel and season. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the trout, skin-side down, until crispy, 2-3 minutes. Flip and fry until cooked to your preference, 30-60 seconds. Remove from the pan and season.
GREEN BOWL
In a bowl, combine the Cucumber ribbons, the plumped peas, the rinsed salad leaves, the lemon juice (to taste), seasoning, and a drizzle of olive oil.
DIG IN
Make a bed of the fluffy rice. Top with the trout and drizzle over the teriyaki sauce. Side with the fresh salad and sprinkle over the remaining chopped coriander. Beautiful job, Chef!
Jasmine Rice - 100ml
Fresh Coriander - 4g
Salad Leaves - 20g
Cucumber - 100g
Peas - 50g
Teriyaki Sauce - 10ml
Rainbow Trout Fillet - 1
Lemon Juice - 10ml
FLUFFY RICE
Boil the kettle. Place the rinsed rice in a pot with 400ml 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. Toss through ½ the chopped coriander and cover.
PREP STEP
While the rice is simmering, rinse the salad leaves and peel the Cucumber into ribbons. Submerge the peas in boiling water until plump and heated through, 3-5 minutes. Drain and set aside. Loosen the teriyaki sauce with 30ml of water. Set aside.
TANTALISING TROUT
Pat the trout dry with paper towel and season. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the trout, skin-side down, until crispy, 2-3 minutes. Flip and fry until cooked to your preference, 30-60 seconds. Remove from the pan and season.
GREEN BOWL
In a bowl, combine the Cucumber ribbons, the plumped peas, the rinsed salad leaves, the lemon juice (to taste), seasoning, and a drizzle of olive oil.
DIG IN
Make a bed of the fluffy rice. Top with the trout and drizzle over the teriyaki sauce. Side with the fresh salad and sprinkle over the remaining chopped coriander. Beautiful job, Chef!
Jasmine Rice - 200ml
Fresh Coriander - 8g
Salad Leaves - 40g
Cucumber - 200g
Peas - 100g
Teriyaki Sauce - 20ml
Rainbow Trout Fillets - 2
Lemon Juice - 20ml
FLUFFY RICE
Boil the kettle. 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. Toss through ½ the chopped coriander and cover.
PREP STEP
While the rice is simmering, rinse the salad leaves and peel the Cucumber into ribbons. Submerge the peas in boiling water until plump and heated through, 3-5 minutes. Drain and set aside. Loosen the teriyaki sauce with 45ml of water. Set aside.
TANTALISING TROUT
Pat the trout dry with paper towel and season. Place a large pan over medium-high heat with a drizzle of oil. When hot, fry the trout, skin-side down, until crispy, 2-3 minutes. Flip and fry until cooked to your preference, 30-60 seconds. Remove from the pan and season.
GREEN BOWL
In a bowl, combine the Cucumber ribbons, the plumped peas, the rinsed salad leaves, the lemon juice (to taste), seasoning, and a drizzle of olive oil.
DIG IN
Make a bed of the fluffy rice. Top with the trout and drizzle over the teriyaki sauce. Side with the fresh salad and sprinkle over the remaining chopped coriander. Beautiful job, Chef!
Jasmine Rice - 300ml
Fresh Coriander - 12g
Salad Leaves - 60g
Cucumber - 300g
Peas - 150g
Teriyaki Sauce - 30ml
Rainbow Trout Fillets - 3
Lemon Juice - 30ml
FLUFFY RICE
Boil the kettle. Place the rinsed rice in a pot with 800ml 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. Toss through ½ the chopped coriander and cover.
PREP STEP
While the rice is simmering, rinse the salad leaves and peel the Cucumber into ribbons. Submerge the peas in boiling water until plump and heated through, 3-5 minutes. Drain and set aside. Loosen the teriyaki sauce with 60ml of water. Set aside.
TANTALISING TROUT
Pat the trout dry with paper towel and season. Place a large pan over medium-high heat with a drizzle of oil. When hot, fry the trout, skin-side down, until crispy, 2-3 minutes. Flip and fry until cooked to your preference, 30-60 seconds. Remove from the pan and season.
GREEN BOWL
In a bowl, combine the Cucumber ribbons, the plumped peas, the rinsed salad leaves, the lemon juice (to taste), seasoning, and a drizzle of olive oil.
DIG IN
Make a bed of the fluffy rice. Top with the trout and drizzle over the teriyaki sauce. Side with the fresh salad and sprinkle over the remaining chopped coriander. Beautiful job, Chef!
Jasmine Rice - 400ml
Fresh Coriander - 15g
Salad Leaves - 80g
Cucumber - 400g
Peas - 200g
Teriyaki Sauce - 40ml
Rainbow Trout Fillets - 4
Lemon Juice - 40ml
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for Teriyaki-glazed Trout?
The preparation time for Teriyaki-glazed Trout with jasmine rice, peas & fresh coriander is between 25 and 30 minutes.
What is the total time required to make Teriyaki-glazed Trout with jasmine rice, peas & fresh coriander?
The total time required to make Teriyaki-glazed Trout with jasmine rice, peas & fresh coriander is between 30 and 35 minutes.
How many servings does Teriyaki-glazed Trout provide?
4 servings
What are the main ingredients in Teriyaki-glazed Trout?
Cucumber, Fish, Fresh Coriander, Jasmine Rice, Lemon Juice, Pea, Rainbow Trout Fillets, Salad Leaves, Teriyaki Sauce
What is the nutritional information of Teriyaki-glazed Trout?
Calories: 535, Carbs: 75 grams, Fat: grams, Protein: 34.8 grams, Sugar: 6.6 grams, Salt: 719 grams
How do I prepare Teriyaki-glazed Trout?
DIG IN: Make a bed of the fluffy rice. Top with the trout and drizzle over the teriyaki sauce. Side with the fresh salad and sprinkle over the remaining chopped coriander. Beautiful job, Chef! FLUFFY RICE: Boil the kettle. Place the rinsed rice in a pot with 400ml 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. Toss through ½ the chopped coriander and cover. TANTALISING TROUT: Pat the trout dry with paper towel and season. Place a pan over medium-high heat with a drizzle of oil. When hot, fry the trout, skin-side down, until crispy, 2-3 minutes. Flip and fry until cooked to your preference, 30-60 seconds. Remove from the pan and season. GREEN BOWL: In a bowl, combine the cucumber ribbons, the plumped peas, the rinsed salad leaves, the lemon juice (to taste), seasoning, and a drizzle of olive oil. PREP STEP: While the rice is simmering, rinse the salad leaves and peel the cucumber into ribbons. Submerge the peas in boiling water until plump and heated through, 3-5 minutes. Drain and set aside. Loosen the teriyaki sauce with 30ml of water. Set aside.
What should be prepared from my kitchen to make Teriyaki-glazed Trout?
Cucumber, Fish, Fresh Coriander, Jasmine Rice, Lemon Juice, Pea, Rainbow Trout Fillets, Salad Leaves, Teriyaki Sauce
How many calories does Teriyaki-glazed Trout have?
535 calories
How much fat content does Teriyaki-glazed Trout have?
grams