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Lemon Roast Trout with Quinoa, Roast Veg & Olive Tomato Salsa
Celebrate the flavours of the Mediterranean with this vibrant fish supper. Simply coat responsibly-sourced trout in bright lemon zest and roast until flaky. Dish it up alongside fluffy quinoa, delicate fennel and seasonal courgette. A refreshing tomato salsa, studded with chunky olives and leafy basil, completes the feast. Mediterranean abundance, at your table.
High protein
4 of 5 a day
New
Low sat fat
Mediterranean
Serving size
Ingredients
- 1 handful of fresh basil
- 30g pitted green olives (Green Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 110g baby tomatoes
- 80g quinoa (Quinoa 100%)
- 2 trout fillets (skin on) (Fish)
- 1 unwaxed lemon
- 2 tsp garlic paste (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 1 tsp dried oregano
- 1 courgette
- 1 shallot
- 1 fennel
Nutritional Information
Calories: 569
Protein: 40g
Carbs: 39g
Fat: 29g
Ingredients
- 30g pitted green olives (use half) (Green Olives, Sunflower Oil, Sea Salt, Lactic Acid (E270))
- 1 courgette (use half)
- 80g quinoa (use half) (Quinoa 100%)
- 2 tsp garlic paste (use half) (Garlic, Olive Oil, Sea Salt, Citric Acid)
- 1 tsp dried oregano (use half)
- 1 shallot (use half)
- 1 unwaxed lemon (use half)
- 1 fennel (use half)
- 1 handful of fresh basil (use half)
- 110g baby tomatoes (use half)
- 1 trout fillet (skin on) (Fish)
Nutritional Information
Calories: 581
Protein: 41g
Carbs: 39g
Fat: 30g
Lemon Roast Trout with Quinoa, Roast Veg & Olive Tomato Salsa
Celebrate the flavours of the Mediterranean with this vibrant fish supper. Simply coat responsibly-sourced trout in bright lemon zest and roast until flaky. Dish it up alongside fluffy quinoa, delicate fennel and seasonal courgette. A refreshing tomato salsa, studded with chunky olives and leafy basil, completes the feast. Mediterranean abundance, at your table.
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with parchment paper
- Bring a medium saucepan filled with salted water to a boil
- Pull out a small bowl, a sieve & a grater
Get started
- Halve the fennel lengthways, then cut each half into 3 wedges. Quarter the shallot lengthways. Dice the courgette into 3cm chunks. Zest half the lemon, then halve
- Add the veg to one side of the baking tray and toss with the oregano and half the garlic paste. Drizzle with 1 tsp oil and season with a pinch of salt and pepper. Roast for 5 mins
Roast & boil
- After 5 mins, season the trout with salt, then place, skin-side up, onto the other side of the lined baking tray. Rub with the lemon zest and drizzle with 1 tsp oil. Roast for 20 mins, until the fish is cooked through and the veg is soft and golden
- Meanwhile, add the quinoa to the saucepan and boil for 13-14 mins, until cooked, then drain and return to the pan
Make the salsa
- Roughly chop the olives. Quarter the tomatoes. Pick the basil leaves from the stalks and roughly chop
- In the small bowl, combine the olives, tomatoes, basil and the remaining garlic paste with the juice from half the lemon, 2 tsp olive oil and a pinch of salt and pepper. Mix well, then set aside
Finish the quinoa
- When cooked, spoon the dressing from the salsa bowl into the quinoa and season with a pinch of salt and pepper
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the quinoa and roast veg between plates, topped with the trout. Scatter the tomato salsa over the fish and garnish with the remaining lemon, cut into wedges
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