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.
Trout & Cannellini Spring Stew with Courgette, Dill & Kefir
Co-created with Dr Megan Rossi, leading gut health scientist and registered dietitian, this vibrant spring stew is packed with nutrients. You’ll roast sustainably-sourced trout till tender, while simmering courgettes, fibre-rich cannellini beans and leafy spinach in a rich stew, infused with fresh herbs and fragrant spices. Top with a generous drizzle of Bio&Me’s natural & creamy kefir (containing 18 different culture strains) for your gut microbes.
High protein
1/3 daily fibre
4 of 5 a day
Low sat fat
Serving size
Ingredients
- 250ml natural kefir (Milk) (Pasteurised Cow’s Milk fermented with 18 different cultures, including stains from the Lactobacillus and Bifidobacteria Families.)
- 1 handful of fresh dill
- 20g whole almonds (Nuts)
- 160g baby spinach
- 4 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 400g passata (tomatoes, salt, citric acid)
- 2 tsp smoked paprika
- 5 garlic clove
- 460g cannellini beans (cannellini beans, water, salt)
- 2 onion
- 2 courgette
- 4 x trout fillets (skin on) (Fish)
Nutritional Information
Calories: 608
Protein: 45g
Carbs: 36g
Fat: 30g
Trout & Cannellini Spring Stew with Courgette, Dill & Kefir
Co-created with Dr Megan Rossi, leading gut health scientist and registered dietitian, this vibrant spring stew is packed with nutrients. You’ll roast sustainably-sourced trout till tender, while simmering courgettes, fibre-rich cannellini beans and leafy spinach in a rich stew, infused with fresh herbs and fragrant spices. Top with a generous drizzle of Bio&Me’s natural & creamy kefir (containing 18 different culture strains) for your gut microbes.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas 9
- Line a baking tray with parchment paper
- Pull out a large saucepan, a sieve & a measuring jug
Roast the trout
- Place the trout onto the lined baking tray, drizzle with 2 tsp oil and season with salt and pepper
- Roast for 20 mins, until cooked through
Do the prep
- Meanwhile, dice the courgettes into 2cm chunks. Thinly slice the onions. Drain and rinse the beans. Finely chop or crush the garlic
Time to fry
- Heat the large saucepan with 1 tbsp oil on medium-high heat. Once hot, add the courgette and onion and cook for 5-7 mins, until softened. Season with salt and pepper
- Add the garlic and paprika and cook for 1 min, until fragrant. Stir in the beans, passata, sundried tomato paste and 200ml water. Bring to the boil and simmer for 4-5 mins, until thickened slightly
Finishing touches
- Meanwhile, rinse the spinach. Roughly chop the almonds and dill
- Once thickened, stir the spinach and half the dill into the stew for 1 min, until wilted. Taste and season with salt and pepper if needed. Add a splash of water if it's a little thick
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the bean stew into bowls. Drizzle over the kefir
- Top with the trout. Sprinkle over the almonds and remaining dill, to finish
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