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Roast Trout with Brown Rice Penne & Mediterranean Veg
You'll pack this pasta dish with the flavours of the breezy Mediterranean. Think roasted veggies, tangy sundried tomato paste and dried Italian herbs. Stir through a delicious tomato sauce and pair with brown rice penne. Top it off with responsibly-sourced trout, roasted till crispy and tender.
High protein
Low sat fat
Serving size
Ingredients
- 250g brown rice penne pasta (Soya) (Brown rice flour 100%)
- 1 handful of fresh flat-leaf parsley
- 390g chopped tomatoes (tomatoes, tomato paste, salt, acidity regulator (citric acid))
- 10g vegetable stock powder (Chicory Extract, Salt, Yeast Extracts, Onion Powder, Carrot Extract, Tomato Powder, Rapeseed Oil, Natural Flavouring.)
- 4 tbsp sundried tomato paste (Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 4 garlic clove
- 2 onion
- 200g baby tomatoes
- 2 tsp Italian herbs (Thyme, Marjoram, Parsley, Oregano, Sage, Basil)
- 4 x trout fillets (skin on) (Fish)
- 2 pepper
Nutritional Information
Calories: 634
Protein: 38g
Carbs: 66g
Fat: 24g
Roast Trout with Brown Rice Penne & Mediterranean Veg
You'll pack this pasta dish with the flavours of the breezy Mediterranean. Think roasted veggies, tangy sundried tomato paste and dried Italian herbs. Stir through a delicious tomato sauce and pair with brown rice penne. Top it off with responsibly-sourced trout, roasted till crispy and tender.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9 / air fryer 200C
- Line a large baking tray with parchment paper
- Pull out a large saucepan, a medium saucepan & a sieve
Get roasting
- Cut the onions into 2cm wedges. Dice the peppers into 2cm chunks
- Transfer both to one side of the lined baking tray and toss with the tomatoes, 1 tsp oil, half the Italian herbs and a pinch of salt and pepper
- Place the trout, skin-side down, onto the other side of the tray and drizzle with 1 tsp oil. Season with salt and pepper
- Roast everything for 15 mins / air fryer 13 mins
Build the sauce
- Finely chop or crush the garlic
- Heat the medium saucepan with 1 tsp oil on medium heat. Once hot, add the garlic and remaining Italian herbs and cook for 1 min
- Add half the sundried tomato paste, the stock powder and chopped tomatoes. Bring to a boil, then simmer for 8-10 mins
- Add a splash of water if it gets too dry. Season with salt and pepper
- After 15 mins / air fryer 13 mins, spread the remaining sundried tomato paste over the trout and return to the oven for a further 5 mins / air fryer 4 mins, until the trout is cooked through and the veg is soft
Cook the pasta
- Meanwhile, roughly chop the parsley
- Bring the large saucepan filled with salted water to a boil. Once boiling, add the penne and boil for 7-8 mins, until cooked, then drain
- When ready, stir the roasted veg, the cooked penne and half the parsley into the tomato sauce and toss to combine
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the penne into bowls, topped with the trout. Garnish with the remaining parsley
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