Honey Mustard Trout with Quinoa, Roasted Vegetables and Feta

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.

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.

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.

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:

• Warm quinoa and goats cheese salad
• Roast chicken and quinoa salad bowl (using three-colour quinoa)
• Warm vegetable quinoa bowls with cheese and grissini crunch
• Quinoa risotto with roast chicken and chard

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

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.

5 from 1 vote

Print Rate

Prep Time: 10 mins

Cook Time: 30 mins

Total Time: 40 mins

Course: Lunch

Cuisine: British

Keyword: lighter, salad, spring

Servings: 4

Author: Nicky Corbishley

Ingredients

Salad:

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

Honey Mustard Trout:

• 4 trout fillets – about 115g (4oz) each
• 1/2 tbsp olive oil
• 2 tbsp wholegrain mustard
• 2 tbsp honey
• 1/4 tsp salt
• 1/4 tsp freshly ground black pepper

Instructions

• Preheat the oven to 200C/400F 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. 
• 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.
• 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.
• Move the vegetables to one side of the tray, and lay the trout fillets on the same tray, skin side down.
• 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.
• Drain the quinoa if required, and stir in the chopped red and green peppers. 
• 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.

Recipe Notes

Leftovers:

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

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Trout:

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.

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Vegetables:

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

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Nutritional information is per serving.

Nutritional Information

Nutrition Facts

Honey Mustard Trout with Quinoa, Roasted Vegetables and Feta

Amount Per Serving

Calories 572 Calories from Fat 198

% Daily Value*

Total Fat 22g 34%

Saturated Fat 5g 25%

Cholesterol 83mg 28%

Sodium 541mg 23%

Potassium 1335mg 38%

Total Carbohydrates 55g 18%

Dietary Fiber 8g 32%

Sugars 15g

Protein 39g 78%

Vitamin A 133.7%

Vitamin C 69.7%

Calcium 23.9%

Iron 35%

* Percent Daily Values are based on a 2000 calorie diet.

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

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