Trout is so underrated! My honey mustard trout with quinoa, roasted vegetables and feta is delicious and so easy to cook. Perfect for a weekend lunch, lighter dinner or make-ahead meal prep.
Blue bowl filled with roasted veg, tomatoes, edamame, red onion, courgette and topped with honey mustard trout.

Currently I’m trying not to feel guilty that I haven’t posted in 12 days!

I usually try to post a recipe a couple of times a week, but last week was just not one of those weeks.

We filmed 9 videos and did a few photo shoots too. One top of that, Lewis had a choir performance in Manchester, Gracey was in a musical performance all week, we had various deliveries of new kitchen appliances, old appliances taken out, boxes EVERYWHERE (and still there now), 2 lots of installation engineers, and Chris had his foot rested up and iced for a couple of days (he couldn’t drive all week, so I was ferrying everyone around, whilst he spent a lot of the time hobbling).

By the time we got to the end of the week, I just wanted to sleep. I was literally walking around in a trance, unable to hold a conversation. Chris was pretty much the same, so we agreed to be kind to ourselves and have a couple of days off.Close up of a bowl of salad with roasted sweet potato, edamame, tomato, quinoa and feta

Giving yourself a break, I think, is so important when you’re at risk of burnout.
To help with that, nutritious, energizing food also helps a lot. When you’re worn out, I usually want nothing more than a big bar of chocolate and a gin and tonic, but really I know that’s just going to make me feel worse.

Having a nourish bowl like this for dinner really helps to restore those energy levels (so I can save the chocolate and gin for the weekend!).

Are you a quinoa lover or hater? It took me ages to get round to trying it, and I really like it to bulk up salads. I find it tastes better to cook in stock with a pinch of salt and pepper. It absorbs flavours beautifully, so drizzling on a salad dressing (or in this case, the leftover juices from roasting the vegetables) makes it really tasty.

Close up image of salad bowl filled with roasted veg, tomatoes, edamame, red onion, courgette and topped with honey mustard trout.

Quinoa is actually a seed (some people argue it’s a grain) that looks a bit like couscous in it’s dried state.  Once cooked, it actually has a bit more bite to it than couscous.  You cook it the same way you would white rice.  I’ve been told it’s got more protein, vitamins and  iron and less carbs than rice, so it makes a great replacement for the health conscious among you.

If you are a quinoa lover, here a few of my other quinoa recipes:

The Honey Mustard Trout with Quinoa, Roasted Vegetables and Feta Recipe:

5 from 2 votes

Honey Mustard Trout with Quinoa, Roasted Vegetables and Feta

Honey mustard trout with quinoa, roasted vegetables and feta. Trout is so underrated! It's delicious and easy to cook. This would make a delicious dinner, or meal-prep lunch.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Course: Lunch
Cuisine: British



  • 1 large sweet potato peeled and chopped into small chunks
  • 1 medium courgette (zucchini) chopped into bitesize chunks
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp paprika
  • 180 g (1 cup) dried quinoa
  • 1 chicken/veg stock cube or 1 tsp veg bouillon for gluten free
  • 2 cloves garlic peeled and minced
  • ½ red bell pepper chopped
  • ½ green bell pepper chopped
  • 30 g (1 cup) baby spinach
  • 30 g (1 cup) rocket leaves (arugula)
  • ½ small red onion peeled and thinly sliced
  • 10 cherry tomatoes sliced into quarters
  • 125 g (1 cup) cooked and shelled edamame beans
  • 55 g (1/2 cup) feta cheese crumbled
  • 2 spring onions (scallions) sliced into thin strips

Honey Mustard Trout:

  • 4 trout fillets about 115g (4oz) each
  • ½ tbsp olive oil
  • 2 tbsp wholegrain mustard
  • 2 tbsp honey
  • ¼ tsp salt
  • ¼ tsp freshly ground black pepper
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  • Preheat the oven to 200C/400F (fan) and boil some water for your quinoa (about 400ml (1 3/4 cups) should be enough).  
  • Place the sweet potato and courgette (zucchini) onto a large baking tray and drizzle with the olive oil. Sprinkle on the cumin, paprika, and a pinch of salt and pepper, and toss everything together. 
    1 large sweet potato, 1 medium courgette (zucchini), 1 tbsp olive oil, 1 tsp cumin, 1 tsp paprika
  • Place in the oven for 15 mins. 
  • Once the water is boiling for your quinoa, add the stock cube/bouillon and the quinoa.  Give it a stir, then put the lid on and leave to cook on a very gentle heat for 20 minutes. Then turn off the heat.
    180 g (1 cup) dried quinoa, 1 chicken/veg stock cube
  • After the vegetables have been in the oven for 15 minutes, remove from the oven, sprinkle the chopped garlic on and toss everything together again to coat in the garlic.
    2 cloves garlic
  • Move the vegetables to one side of the tray, and lay the trout fillets on the same tray, skin side down.
    4 trout fillets
  • Mix together the oil, mustard, honey, salt and pepper and spoon over the trout fillets. Place the tray back in the oven for 10 minutes, until the vegetables are tender and the trout flakes when you press it with a fork.
    1/2 tbsp olive oil, 2 tbsp wholegrain mustard, 2 tbsp honey, 1/4 tsp salt, 1/4 tsp freshly ground black pepper
  • Drain the quinoa if required, and stir in the chopped red and green peppers. 
    1/2 red bell pepper, 1/2 green bell pepper
  • Divide the quinoa between four bowls. Add the roasted veg (drizzling on any oil from the baking tray), spinach, rocket (arugula), red onion, tomatoes, and edamame beans. Sprinkle on the feta cheese and top with the roasted trout. Scatter on the strips of spring onion (scallions) and serve.
    30 g (1 cup) baby spinach, 30 g (1 cup) rocket leaves (arugula), 1/2 small red onion, 10 cherry tomatoes, 125 g (1 cup) cooked and shelled edamame beans, 55 g (1/2 cup) feta cheese, 2 spring onions (scallions)



Any leftovers should be cooled and placed (covered) in the fridge.  Tastes great served up cold the next day!


It's best to used un-smoked rainbow trout fillets for this - the flatter fillets. 
If you're using a fatter fillet, you'll need to cook it for 5 minutes longer.
You can replace the trout with salmon fillets if you prefer.


Replace the roasted vegetables with whatever chunky veg you have in. Carrot, broccoli, cauliflower, asparagus, butternut squash - all work as great replacements.

Nutritional information is per serving.


Calories: 572kcal | Carbohydrates: 55g | Protein: 39g | Fat: 22g | Saturated Fat: 5g | Cholesterol: 83mg | Sodium: 541mg | Potassium: 1335mg | Fiber: 8g | Sugar: 15g | Vitamin A: 6685IU | Vitamin C: 57.5mg | Calcium: 239mg | Iron: 6.3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

This post was recipe published in April 2014. Updated in February 2019 with new photos, tips and recipe improvements.

Some of the links in this post may be affiliate links – which means if you buy the product I get a small commission (at no extra cost to you). If you do buy, then thank you! That’s what helps us to keep Kitchen Sanctuary running. The nutritional information provided is approximate and can vary depending on several factors. For more information please see our Terms & Conditions.

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Hi, I'm Nicky and I love to cook! I want to share with you my favourite, delicious family friendly recipes. I want to inspire you to create fantastic food for your family every day.

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  1. Margaret says:

    5 stars
    Very tasty. I didn’t have the edamame, but it still tasted great. I also roasted my peppers along with the zucchini and sweet potato.

  2. Christine says:

    5 stars
    I have a trout in the freezer and thanks to you I now know what I’m going to make with it. This looks so fresh and healthy, thanks for the inspiration.

  3. Julia says:

    What a delicious looking dinner! Love the flavors and colors 🙂

  4. Christine Butler says:

    All lovely meals – yummy:-)