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Cajun-Style Trout with Courgette Salad and Tomato Sauce
Spiced trout fillet served with dressed courgette ribbons and a warm, fresh basil and tomato sauce.
Healthy
Dinner
Quick
Seafood
Dairy Free
Gluten Free
Estimated Nutrition
Calories
1184.2
kcal / serving
1184.2 kcal total
Carbs
14.2
g
per serving
14.2 g total
Fat
112.5
g
per serving
112.5 g total
Protein
34.8
g
per serving
34.8 g total
Cook Time
10
minutes
Serves
1
person
Dietary
Vegetarian
Vegan
Dairy Free
Gluten Free
Ingredients
Fruits
0.5
piece
Lemon
Juice only
0.5
piece
Lemon
Juice only for the salad
NutsSeeds
0.5
tsp
Cumin Seeds
0.5
tsp
Coriander Seeds
0.5
tsp
Paprika
0.5
tsp
Cinnamon
Ground
0.5
tsp
Cayenne Pepper
1
piece
Salt
To taste
1
piece
Black Pepper
To taste
2
tbsp
Basil
Fresh, chopped
OilsFats
1
tbsp
Olive Oil
2
tbsp
Olive Oil
For the salad
4
tbsp
Olive Oil
For the sauce
Seafood
150
g
Trout Fillet
Skin on
Vegetables
1
piece
Courgette
Cut into ribbons
2
piece
Tomatoes
Finely chopped
Method
1
Preheat the oven to 200°C.
2
Grind the cumin, coriander, paprika, cinnamon, and cayenne pepper in a pestle and mortar.
3
Coat the trout fillet in the ground spice mixture.
4
Heat 15ml of olive oil in a frying pan and brown the trout for one minute per side.
5
Add lemon juice and bake in the oven for three minutes.
6
Whisk 30ml of olive oil and juice from half a lemon together in a bowl.
7
Toss courgette ribbons into the dressing and season with salt and pepper.
8
Blend tomatoes, 60ml of olive oil, and basil in a food processor until smooth.
9
Simmer the tomato sauce in a saucepan for three minutes and season to taste.
10
Plate the salad, top with trout, and finish with the tomato sauce.