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.
Smoked Trout with Mujadara & Tenderstem
Mujadrara - an Arabic dish made up of rice, lentils and caramelised onions. Served with roasted tenderstem, green beans and smoked trout.
Ready in 20
High protein
1/3 daily fibre
New
Low sat fat
Serving size
Ingredients
- 240g lentils in water (drained) (Lentils, Water, Salt)
- 1 unwaxed lemon
- 160g green beans
- 2 garlic clove
- 1 handful of fresh flat-leaf parsley
- 180g Tenderstem broccoli
- 2 onion
- 4 hot-smoked trout fillets (skin on) (Fish)
- 250g steamed brown basmati rice (Natural Brown Basmati Rice – Steamed (98%), Rice Bran Oil, Acacia Fibre.)
- 1 tbsp ground cumin
Nutritional Information
Calories: 458
Protein: 42g
Carbs: 35g
Fat: 17g
Smoked Trout with Mujadara & Tenderstem
Mujadrara - an Arabic dish made up of rice, lentils and caramelised onions. Served with roasted tenderstem, green beans and smoked trout.
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
- Preheat the oven to 220C / fan 200C / gas mark 7. Finely slice the onion. Heat a medium-high frying pan with 1 tbsp oil on medium-high heat and cook the onion for 8-10 mins, until softened and starting to turn dark brown. Stir regularly, adding a splash of water if they start to burn.
- Meanwhile, trim the broccoli and the green beans. Place them both onto a lined baking tray. Drizzle with 2 tsp oil and season with a pinch of sea salt. Add the trout to the tray, skin side up and roast in the oven for 8-10 mins, until the greens are cooked and the trout is hot through.
- Finely chop or crush the garlic, roughly chop the parsley and drain and rinse the lentils. Once the onions are caramelised, stir the garlic and cumin into the pan. Cook for 1 minute, then add the lentils and rice. Break the rice up with a wooden spoon, add a splash of water and cook for 2-3 mins, until piping hot. Stir in three-quarters of the parsley and season well with sea salt and black pepper.
- Quarter the lemon. Divide the Mujadara and roasted greens between plates and place the trout on top. Garnish each plate with the remaining parsley and a lemon wedge.
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.