Serving size

1 person 2 people 4 people

Ingredients

2 trout fillets (skin on) (Fish)
2 courgette
80g almond yoghurt (Nuts)

(Almond Drink (95%) (Filtered Water/Almonds), Thickener: Starch (Tapioca / Carob Gum), Live Vegan Cultures)
1 garlic clove
75g baby plum tomatoes
1 tbsp tomato puree
240g chickpeas (drained)

(Chickpeas, Water, Salt)
1 shallot
1 handful of fresh flat-leaf parsley
½ tsp chilli flakes
20g raisins

(Raisins, Sunflower Oil)

Allergens

Contains: Fish, Nuts

Nutritional Information

Typical values	per 100g	per portion
Energy	89Kcal	568Kcal
	372kJ	2377kJ
Fat	4.2g	27g
of which saturates	0.6g	4.0g
Carbohydrates	6g	39g
of which sugars	2.5g	16g
Protein	7.0g	45g
Salt	0.03g	0.18g
Fibre	1.9g	12g

Ingredients

1 tbsp tomato puree (use half)
20g raisins (use half)

(Raisins, Sunflower Oil)
1 shallot (use half)
2 courgette
1 handful of fresh flat-leaf parsley (use half)
1 garlic clove (use half)
0.5 tsp chilli flakes (use half)
240g chickpeas (drained) (use half)

(Chickpeas, Water, Salt)
80g almond yoghurt (use half) (Nuts)

(Almond Drink (95%) (Filtered Water/Almonds), Thickener: Starch (Tapioca / Carob Gum), Live Vegan Cultures)
1 hot-smoked trout fillet (skin on) (Fish)
75g baby plum tomatoes (use half)

Allergens

Contains: Fish, Nuts

Nutritional Information

Typical values	per 100g	per portion
Energy	65Kcal	553Kcal
	272kJ	2314kJ
Fat	2.5g	21g
of which saturates	0.4g	3.7g
Carbohydrates	5g	43g
of which sugars	2.3g	20g
Protein	5.8g	50g
Salt	0.04g	0.34g
Fibre	1.7g	14g

Back

Ready in 20 High protein 1/3 daily fibre 5 of 5 a day Low sat fat

Creamy Trout Courgetti with Chickpeas

Prep time: 0 mins

Total time: 15 mins

Cuisine: Italian

Food group: Fish

A fish pasta with a mindful touch. You’ll pan-fry courgette noodles with shallots, raisins, chickpeas and tomato. Stir in silky almond yoghurt to make a creamy sauce. Flake over sustainably sourced hot-smoked trout for protein. Sprinkle with fresh-cut parsley and it’s ready.

Cooking Instructions

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.

Peel the courgettes into ribbons. Slice the ribbons into long, thin strips (or use a julienne peeler or spiralizer if you have one). Finely dice the shallot. Finely chop or crush the garlic. Drain and rinse the chickpeas.
Heat a large saucepan with 2 tsp oil on medium-high heat. Add the garlic, shallot and raisins and cook for 3 mins. Add the whole tomatoes and cook for 2 mins.
Add the chickpeas, tomato puree and chilli flakes (to taste) to the pan. Cook for 3 mins, then add 200ml water (100ml for 1 person). Bring to a boil then simmer for 3 mins, until slightly reduced. Season to taste.
Roughly chop the parsley. Add the courgetti to the pan and cook for 1 min, until slightly softened. Stir in the yoghurt and half the parsley. Remove the skin from the trout and flake the fish into small pieces over the top. Leave for 1 min, to heat through.
Serve the Italian trout courgetti garnished with the remaining parsley.