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 (use half) (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)
- 80g baby spinach
- 2 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 200g passata (tomatoes, salt, citric acid)
- 1 tsp smoked paprika
- 3 garlic clove
- 230g cannellini beans (cannellini beans, water, salt)
- 1 onion
- 1 courgette
- 2 trout fillets (skin on) (Fish)
Nutritional Information
Calories: 631
Protein: 47g
Carbs: 37g
Fat: 32g
Ingredients
- 3 garlic clove
- 1 tsp smoked paprika (use half)
- 1 onion (use half)
- 250ml natural kefir (use a quarter) (Milk) (Pasteurised Cow’s Milk fermented with 18 different cultures, including stains from the Lactobacillus and Bifidobacteria Families.)
- 230g cannellini beans (use half) (cannellini beans, water, salt)
- 1 courgette (use half)
- 1 handful of fresh dill (use half)
- 1 trout fillet (skin on) (Fish)
- 20g whole almonds (use half) (Nuts)
- 80g baby spinach (use half)
- 200g passata (use half) (tomatoes, salt, citric acid)
- 2 tbsp sundried tomato paste (use half) (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
Nutritional Information
Calories: 652
Protein: 49g
Carbs: 38g
Fat: 32g
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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Goodness from natural food - full of fibre
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 1 tsp oil and season with salt and pepper
- Roast for 20 mins, until cooked through
Do the prep
- Meanwhile, dice the courgette into 2cm chunks. Peel and halve the onion, then thinly slice. Drain and rinse the beans. Finely chop or crush the garlic
Simmer simmer
- Heat the large saucepan with 1 tsp 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, then stir in the beans, passata, sundried tomato paste and 100ml water (50ml for 1 person)
- 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 becomes too 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 half bottle of kefir
- Top with the trout. Sprinkle over the almonds and remaining dill to finish
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