eCook Meal
TROUT POKE BOWL
with tamari, pickled ginger & Asian slaw
A queen among poke bowls! All the nourishment of brown basmati and slaw, and all the flavour of lime, honey, and chilli. You also have the option to par-cook the trout for a true poke experience.
Serving guide
Choose your portion size.
BASMATI RICE
Rinse the rice and place in a pot. Submerge it in 200ml of water. Bring to the boil with the lid on. Once boiling, reduce the heat and simmer for 20 minutes until most of the water has been absorbed. Then, keeping the lid on, remove from the heat and allow to steam for a further 10 minutes.
ASIAN SLAW
Place the Asian slaw in a bowl. Toss through half of the Honey-Lime Dressing and some sliced Chilli to taste. Season to taste and set aside for serving. In a bowl, combine the remaining Honey-Lime Dressing with the Tamari-Sesame.
TOASTED SESAME SEEDS
Place the sesame seeds in a nonstick pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside for serving.
OMEGA-RICH TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until only partially cooked through. Remove the trout from the pan, keeping the pan on the heat. Remove the skin from the trout and return it to the pan. Fry the skin for 2 minutes each side until crispy. Remove from the pan and drain on some paper towel. Roughly chop the skin and set aside for serving. Cut the trout flesh into bite-size cubes. Add to the bowl of tamari-lime dressing. Leave to marinate until serving, or cook further using step 5 if you prefer well-done trout.
OPTIONAL FRYING STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the dressing in the bowl. Flash fry for about a minute until cooked to your preference, shifting occasionally. Remove from the pan on completion, return to the bowl, and toss to coat.
FINISH THE RICE
When the rice is cooked, fluff up with a fork. Toss through three quarters of the chopped coriander and season to taste.
DEVOUR!
Ready a bowl and pile with the coriander rice. Top with some slaw (use or lose the dressing as you wish!) and the trout pieces. Scatter over the crispy trout skin and the chopped pickled ginger to taste. Garnish with toasted sesame seeds, the remaining coriander, and any remaining fresh Chilli, if you’d like. Yum!
Brown Basmati Rice - 100ml
Shredded Red and Green Cabbage - 1
Honey-Lime Dressing - 22.5ml
Chilli - 1
Tamari-Sesame - 25ml
Sesame Seeds - 5ml
Trout Fillet - 1
Pickled Ginger - 15g
Fresh Coriander - 5g
BASMATI RICE
Rinse the rice and place in a pot. Submerge it in 400ml of water. Bring to the boil with the lid on. Once boiling, reduce the heat and simmer for 20 minutes until most of the water has been absorbed. Then, keeping the lid on, remove from the heat and allow to steam for a further 10 minutes.
ASIAN SLAW
Place the Asian slaw in a bowl. Toss through half of the Honey-Lime Dressing and some sliced Chilli to taste. Season to taste and set aside for serving. In a large bowl, combine the remaining Honey-Lime Dressing with the Tamari-Sesame.
TOASTED SESAME SEEDS
Place the sesame seeds in a nonstick pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside for serving.
OMEGA-RICH TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until only partially cooked through. Remove the trout from the pan, keeping the pan on the heat. Remove the skin from the trout and return it to the pan. Fry the skin for 2 minutes each side until crispy. Remove from the pan and drain on some paper towel. Roughly chop the skin and set aside for serving. Cut the trout flesh into bite-size cubes. Add to the bowl of tamari-lime dressing. Leave to marinate until serving, or cook further using step 5 if you prefer well-done trout.
OPTIONAL FRYING STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the dressing in the bowl. Flash fry for about a minute until cooked to your preference, shifting occasionally. Remove from the pan on completion, return to the bowl, and toss to coat.
FINISH THE RICE
When the rice is cooked, fluff up with a fork. Toss through three quarters of the chopped coriander and season to taste.
DEVOUR!
Ready some bowls and pile with the coriander rice. Top with some slaw (use or lose the dressing as you wish!) and the trout pieces. Scatter over the crispy trout skin and the chopped pickled ginger to taste. Garnish with toasted sesame seeds, the remaining coriander, and any remaining fresh Chilli, if you’d like. Yum!
Brown Basmati Rice - 200ml
Shredded Red and Green Cabbage - 1
Honey-Lime Dressing - 45ml
Chillies - 2
Tamari-Sesame - 50ml
Sesame Seeds - 10ml
Trout Fillets - 2
Pickled Ginger - 30g
Fresh Coriander - 10g
BASMATI RICE
Rinse the rice and place in a pot. Submerge it in 400ml of water. Bring to the boil with the lid on. Once boiling, reduce the heat and simmer for 20 minutes until most of the water has been absorbed. Then, keeping the lid on, remove from the heat and allow to steam for a further 10 minutes.
ASIAN SLAW
Place the Asian slaw in a bowl. Toss through half of the Honey-Lime Dressing and some sliced Chilli to taste. Season to taste and set aside for serving. In a large bowl, combine the remaining Honey-Lime Dressing with the Tamari-Sesame.
TOASTED SESAME SEEDS
Place the sesame seeds in a nonstick pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside for serving.
OMEGA-RICH TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until only partially cooked through. Remove the trout from the pan, keeping the pan on the heat. Remove the skin from the trout and return it to the pan. Fry the skin for 2 minutes each side until crispy. Remove from the pan and drain on some paper towel. Roughly chop the skin and set aside for serving. Cut the trout flesh into bite-size cubes. Add to the bowl of tamari-lime dressing. Leave to marinate until serving, or cook further using step 5 if you prefer well-done trout.
OPTIONAL FRYING STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the dressing in the bowl. Flash fry for about a minute until cooked to your preference, shifting occasionally. Remove from the pan on completion, return to the bowl, and toss to coat.
FINISH THE RICE
When the rice is cooked, fluff up with a fork. Toss through three quarters of the chopped coriander and season to taste.
DEVOUR!
Ready some bowls and pile with the coriander rice. Top with some slaw (use or lose the dressing as you wish!) and the trout pieces. Scatter over the crispy trout skin and the chopped pickled ginger to taste. Garnish with toasted sesame seeds, the remaining coriander, and any remaining fresh Chilli, if you’d like. Yum!
Brown Basmati Rice - 200ml
Shredded Red and Green Cabbage - 1
Honey-Lime Dressing - 45ml
Chillies - 2
Tamari-Sesame - 50ml
Sesame Seeds - 10ml
Trout Fillets - 2
Pickled Ginger - 30g
Fresh Coriander - 10g
BASMATI RICE
Rinse the rice and place in a pot. Submerge it in 750ml of water. Bring to the boil with the lid on. Once boiling, reduce the heat and simmer for 20 minutes until the water has been absorbed. Then, keeping the lid on, remove from the heat and allow to steam for a further 10 minutes.
ASIAN SLAW
Place the Asian slaw in a large bowl. Toss through half of the Honey-Lime Dressing and sliced Chilli to taste. Season to taste and set aside. In a large bowl, combine the remaining Honey-Lime Dressing with the Tamari-Sesame.
TOASTED SESAME SEEDS
Place the sesame seeds in a large, nonstick pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside for serving.
OMEGA-RICH TROUT
Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until only partially cooked through. Remove the trout from the pan, keeping the pan on the heat. Remove the skin from the trout and return it to the pan. Fry the skin for 2 minutes each side until crispy. Remove from the pan and drain on some paper towel. Roughly chop the skin and set aside for serving. Cut the trout flesh into bite-size cubes. Add to the bowl of tamari-lime dressing. Leave to marinate until serving, or cook further using step 5 if you prefer well-done trout.
OPTIONAL FRYING STEP
If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the dressing in the bowl. Flash fry for about a minute until cooked to your preference, shifting occasionally. Remove from the pan on completion, return to the bowl, and toss to coat.
FINISH THE RICE
When the rice is cooked, fluff up with a fork. Toss through three quarters of the chopped coriander and season to taste.
DEVOUR!
Ready some bowls and pile with the coriander rice. Top with some slaw (use or lose the dressing as you wish!) and the trout pieces. Scatter over the crispy trout skin and the chopped pickled ginger to taste. Garnish with toasted sesame seeds, the remaining coriander, and any remaining fresh Chilli, if you’d like. Yum!
Brown Basmati Rice - 400ml
Shredded Red and Green Cabbage - 1
Honey-Lime Dressing - 90ml
Chillies - 4
Tamari-Sesame - 100ml
Sesame Seeds - 20ml
Trout Fillets - 4
Pickled Ginger - 60g
Fresh Coriander - 20g
Budget
What this meal costs at Woolies.
Estimated Woolies cost
R127.26
for 4 servings · R31.81 per serving
Pro-rated from each product's pack size. Effectively used; not the full pack price.
-
Brown Basmati Rice needs 400 mlFully Cooked Brown Basmati Rice 250 g R37.99 · whole pack (size can't be divided)R37.99
-
Chillies needs 4Extra Hot Habanero Chillies 50 g R15.99 · whole pack (size can't be divided)R15.99
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Fresh Coriander needs 20 gFree Range Smoked Paprika & Coriander Deboned Chicken Avg 1 kg 1 kg at R164.99 · 2% of packR3.30
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Trout Fillets needs 4Trout & Cream Cheese Rolls 60 g R49.99 · whole pack (size can't be divided)R49.99
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Sesame Seeds needs 20 mlSunflower and Sesame Seed Brittle Snack Bar 50 g R19.99 · whole pack (size can't be divided)R19.99
Not in the Woolies basket — source these elsewhere:
- Tamari-Sesame
- Honey-Lime Dressing
- Shredded Red and Green Cabbage
- Pickled Ginger
Shopping
Matching Woolies ingredients.
Woolies Products in this dish
Frequently Asked Questions
What is the preparation time for TROUT POKE BOWL?
The preparation time for TROUT POKE BOWL with tamari, pickled ginger & Asian slaw is between 35 and 45 minutes.
What is the total time required to make TROUT POKE BOWL with tamari, pickled ginger & Asian slaw?
The total time required to make TROUT POKE BOWL with tamari, pickled ginger & Asian slaw is between 40 and 50 minutes.
How many servings does TROUT POKE BOWL provide?
4 servings
What are the main ingredients in TROUT POKE BOWL?
Brown Basmati Rice, Chilli, Fish, Fresh Coriander, Honey-Lime Dressing, Pickled Ginger, Sesame Seeds, Shredded Red and Green Cabbage, Tamari-Sesame, Trout Fillet
What is the nutritional information of TROUT POKE BOWL?
Calories: , Carbs: grams, Fat: grams, Protein: grams, Sugar: grams, Salt: grams
How do I prepare TROUT POKE BOWL?
TOASTED SESAME SEEDS: Place the sesame seeds in a nonstick pan over a medium heat. Toast for 2-4 minutes until lightly browned, shifting occasionally. Remove from the pan on completion and set aside for serving. DEVOUR!: Ready some bowls and pile with the coriander rice. Top with some slaw (use or lose the dressing as you wish!) and the trout pieces. Scatter over the crispy trout skin and the chopped pickled ginger to taste. Garnish with toasted sesame seeds, the remaining coriander, and any remaining fresh chilli, if you’d like. Yum! OMEGA-RICH TROUT: Pat the trout dry with some paper towel. Return the pan to a medium-high heat with a drizzle of oil. When hot, fry the trout skin-side down for about a minute until only partially cooked through. Remove the trout from the pan, keeping the pan on the heat. Remove the skin from the trout and return it to the pan. Fry the skin for 2 minutes each side until crispy. Remove from the pan and drain on some paper towel. Roughly chop the skin and set aside for serving. Cut the trout flesh into bite-size cubes. Add to the bowl of tamari-lime dressing. Leave to marinate until serving, or cook further using step 5 if you prefer well-done trout. OPTIONAL FRYING STEP: If you’d like to cook the trout further, return the pan to a medium heat. When hot, add in the trout cubes, reserving the dressing in the bowl. Flash fry for about a minute until cooked to your preference, shifting occasionally. Remove from the pan on completion, return to the bowl, and toss to coat. FINISH THE RICE: When the rice is cooked, fluff up with a fork. Toss through three quarters of the chopped coriander and season to taste. ASIAN SLAW: Place the Asian slaw in a bowl. Toss through half of the Honey-Lime Dressing and some sliced chilli to taste. Season to taste and set aside for serving. In a large bowl, combine the remaining Honey-Lime Dressing with the Tamari-Sesame. BASMATI RICE: Rinse the rice and place in a pot. Submerge it in 400ml of water. Bring to the boil with the lid on. Once boiling, reduce the heat and simmer for 20 minutes until most of the water has been absorbed. Then, keeping the lid on, remove from the heat and allow to steam for a further 10 minutes.
What should be prepared from my kitchen to make TROUT POKE BOWL?
Brown Basmati Rice, Chilli, Fish, Fresh Coriander, Honey-Lime Dressing, Pickled Ginger, Sesame Seeds, Shredded Red and Green Cabbage, Tamari-Sesame, Trout Fillet
How many calories does TROUT POKE BOWL have?
calories
How much fat content does TROUT POKE BOWL have?
grams