The protein cooking time listed in this recipe has been updated.
As of December 2025, we’ve revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Sticky Black Garlic Trout with Wild Basmati Rice & Stir-fried Tenderstem Broccoli
Responsibly-sourced trout is coated in a fragrant black garlic honey marinade, then baked until sticky and delicious. Serve alongside fluffy wild basmati rice and stir-fried Tenderstem broccoli and pepper, for a pop of colour. Drizzle with a zesty orange and miso dressing, then tuck in!
High protein
5 plants
Low sat fat
Serving size
Ingredients
- 30g orange, miso and ginger dressing (Mustard, Soya) (Sunflower Oil, Water, White Wine Vinegar, Wheat Free Soy Sauce (Water, Soybeans Salt, Rice, Ethyl alcohol), Miso Paste (Water, Soybean, Rice, Salt), Orange Juice Concentrate, Ginger, Dijon Mustard (Water, Mustard Seeds, Spirit Vinegar, Salt), Orange Zest, Garlic Puree, Xanthan Gum)
- 250g steamed wholegrain & wild basmati (Natural Wholegrain Basmati Rice - Steamed (89%), Natural Wild Rice - Steamed (10%), Rice Bran Oil, Acacia Fibre)
- 1 pepper
- 90g Tenderstem broccoli
- 2 trout fillets (skin on) (Fish)
- 1 tbsp chilli paste (Red Chillies, Rapeseed Oil, White Wine Vinegar, Sea Salt)
- 1 unwaxed lime
- 25g honey
- 4 x black garlic cloves
- 1 garlic clove
Nutritional Information
Calories: 605
Protein: 36g
Carbs: 46g
Fat: 31g
Ingredients
- 1 tbsp chilli paste (use half) (Red Chillies, Rapeseed Oil, White Wine Vinegar, Sea Salt)
- 30g orange, miso and ginger dressing (use half) (Mustard, Soya) (Sunflower Oil, Water, White Wine Vinegar, Wheat Free Soy Sauce (Water, Soybeans Salt, Rice, Ethyl alcohol), Miso Paste (Water, Soybean, Rice, Salt), Orange Juice Concentrate, Ginger, Dijon Mustard (Water, Mustard Seeds, Spirit Vinegar, Salt), Orange Zest, Garlic Puree, Xanthan Gum)
- 250g steamed wholegrain & wild basmati (use half) (Natural Wholegrain Basmati Rice - Steamed (89%), Natural Wild Rice - Steamed (10%), Rice Bran Oil, Acacia Fibre)
- 1 pepper (use half)
- 90g Tenderstem broccoli (use half)
- 1 trout fillet (skin on) (Fish)
- 1 unwaxed lime (use half)
- 25g honey (use half)
- 1 garlic clove (use half)
- 4 x black garlic cloves
Nutritional Information
Calories: 621
Protein: 38g
Carbs: 46g
Fat: 32g
Sticky Black Garlic Trout with Wild Basmati Rice & Stir-fried Tenderstem Broccoli
Responsibly-sourced trout is coated in a fragrant black garlic honey marinade, then baked until sticky and delicious. Serve alongside fluffy wild basmati rice and stir-fried Tenderstem broccoli and pepper, for a pop of colour. Drizzle with a zesty orange and miso dressing, then tuck in!
Getting hungry?
Find 56 recipes a week just like this one at Mindful Chef, that are all:
Delicious, high quality food - and lots of it
No stodgy refined carbs - no food comas here
Goodness from natural food - full of fibre
Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with parchment paper
- Pull out a medium frying pan, a small bowl & a grater
Make the black garlic marinade
- Using the back of a knife, crush the black garlic into a paste. Finely chop or grate the fresh garlic. Zest and halve the lime
- In the small bowl combine the black garlic, fresh garlic, honey, chilli paste (for those who'd like the heat) and the zest and juice from the lime. Mix well and season with salt and pepper
Roast the trout
- Season the trout with salt, then place (skin-side down) onto the lined baking tray. Drizzle with 1 tsp oil and roast for 15 mins
- After 15 mins, coat the trout in the black garlic marinade and return to the oven for a final 5 mins, until cooked through
Stir-fry the veg
- Thinly slice the pepper. Trim and cut the broccoli into thirds
- Heat the medium frying pan with 1 tsp oil on medium-high heat. Once hot, add the pepper and broccoli and cook for 5-7 mins, until softened. Season with salt and pepper. Remove from the pan, cover to keep warm and set aside
Heat the rice
- Reheat the frying pan on medium-high heat. Once hot, add the rice and break it up with a wooden spoon. Add a splash of water and cook for 2-3 mins, until piping hot
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the black garlic trout between bowls, with the rice and stri-fried veg alongside. Drizzle over the orange miso dressing
Looking for more recipe inspiration?
Subscribe to our newsletter and get delicious seasonal inspiration and recipes, plus 25% off your first 4 boxes with us!
By signing up to our mailing list you agree to the terms of our Privacy Policy.