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.
Creamy Trout Courgetti with Chickpeas
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.
Ready in 20
High protein
1/3 daily fibre
5 of 5 a day
Low sat fat
Serving size
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)
Nutritional Information
Calories: 568
Protein: 45g
Carbs: 39g
Fat: 27g
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)
Nutritional Information
Calories: 553
Protein: 50g
Carbs: 43g
Fat: 21g
Creamy Trout Courgetti with Chickpeas
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.
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Cooking Instructions
- 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.
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