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.
Serving size
Ingredients
Ingredients
- 1 courgette
- 2 garlic clove
- 1 unwaxed lemon
- 10g pine nuts
-
120g brown rice casarecce pasta (Soya)(Brown rice flour 100%)
- 1 handful of fresh dill
-
1 tbsp sun-dried tomato paste(Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 2 trout fillets (skin on) (Fish)
- 20g rocket
-
2 tbsp red pepper tapenade (Sulphites)(Red Peppers, Diced, Rapeseed Oil, Tomato Paste, Aubergines, Salt, Garlic Puree, Onion Granules, Balsamic Vinegar (Sulphites), Ground Oregano, Ground Black Pepper, Acidity regulator: Citric Acid E330.)
- 1 pepper
- 1 onion
Allergens
Contains:
Fish, Sulphites
May Contain:
Soya
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 129Kcal | 727Kcal |
| 542kJ | 3040kJ | |
| Fat | 6.4g | 36g |
| of which saturates | 0.9g | 5.0g |
| Carbohydrates | 11g | 64g |
| of which sugars | 2.2g | 12g |
| Protein | 7.0g | 39g |
| Salt | 0.17g | 0.95g |
| Fibre | 1.5g | 8.6g |
Ingredients
Ingredients
- 10g pine nuts (use half)
- 1 onion (use half)
-
1 tbsp sun-dried tomato paste (use half)(Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 1 unwaxed lemon (use half)
- 1 pepper (use half)
-
2 tbsp red pepper tapenade (use half) (Sulphites)(Red Peppers, Diced, Rapeseed Oil, Tomato Paste, Aubergines, Salt, Garlic Puree, Onion Granules, Balsamic Vinegar (Sulphites), Ground Oregano, Ground Black Pepper, Acidity regulator: Citric Acid E330.)
- 1 trout fillet (skin on) (use half) (Fish)
- 20g rocket (use half)
- 1 handful of fresh dill (use half)
- 1 courgette (use half)
-
120g brown rice casarecce pasta (use half) (Soya)(Brown rice flour 100%)
- 2 garlic clove
Allergens
Contains:
Fish, Sulphites
May Contain:
Soya
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 124Kcal | 617Kcal |
| 517kJ | 2580kJ | |
| Fat | 5.8g | 29g |
| of which saturates | 0.8g | 3.9g |
| Carbohydrates | 13g | 65g |
| of which sugars | 2.5g | 12g |
| Protein | 5.2g | 26g |
| Salt | 0.18g | 0.88g |
| Fibre | 1.7g | 8.7g |
High protein
7 plants
Low sat fat
Mediterranean Trout Pasta with Brown Rice Casarecce, Sundried Tomato Sauce & Dill Drizzle
This vibrant pasta, starring responsibly-sourced trout, pulls all the stop. Whip up a sundried tomato sauce and a refreshing dill drizzle for a boost of flavours. Sweet courgette and bright pepper up the veg. Handfuls of rocket brings peppery freshness. Pine nuts for that much-loved crunch.
Cooking Instructions
Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 200C
- Line a baking tray with parchment paper
- Bring a medium saucepan filled with salted water to a boil
- Pull out a large frying pan, a small bowl, a sieve & a measuring jug
Get started
- Thinly slice the onion and pepper. Cut the courgette into 1cm half-moons. Finely chop or crush the garlic
- Heat the large frying pan with 2 tsp oil on medium-high heat. Once hot, add the onion, courgette and pepper and cook for 5-6 mins, until softening. Season with salt and pepper
- Season the trout with salt, then place, skin-side down, onto the lined baking tray. Coat with half the red pepper tapenade and drizzle with 1 tsp oil. Bake for 20 mins / air fry 17 mins , until cooked through
Cook the pasta & make the dill drizzle
- Meanwhile, add the pasta to the saucepan and boil for 8-9 mins, until cooked
- Reserve 100ml pasta water (50ml for 1 person), then drain
- Roughly chop the dill and pine nuts. In the small bowl, combine the dill, pine nuts, juice from the lemon and 1 tsp olive oil. Season with salt and pepper
Combine the flavours
- Add the garlic to the veg pan and cook for 1 min
- Stir in the sundried tomato paste, remaining tapenade and reserved pasta water. Bring to the boil and simmer for 1-2 mins, until slightly thickened. Remove from the heat
Bring it all together
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Once cooked, remove the skin from the trout and flake into large chunks. Stir half the dill drizzle into the sauce, along with the cooked pasta and trout. Stir through the rocket and season with salt and pepper
Plate up
- Share the trout pasta salad between bowls. Spoon over the remaining dill drizzle
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