Honey Mustard Trout with Quinoa, Roasted Veggies & Feta

Trout is often overlooked, but this honey mustard trout with quinoa, roasted vegetables and feta is simple, nutritious and full of flavour. It’s ideal for a lighter dinner, a weekend lunch or make-ahead meal prep.

I’ve been quiet for a little while — twelve days without posting feels long to me. Normally I try to share recipes a couple of times a week, but lately life got away from me.

We filmed nine videos and did several photo shoots. On top of that Lewis had a choir performance in Manchester and Gracey was rehearsing a musical all week. We had a parade of deliveries and installation engineers handling kitchen appliances, with boxes everywhere, and Chris had to rest his foot for a few days. Between ferrying people around and managing the chaos, by the end of the week both of us were exhausted and decided to give ourselves a couple of days to recover.

Taking a break is important when you’re at risk of burnout. Nutritious, energizing food also helps a lot. When I’m worn out I’m tempted by chocolate and a gin and tonic, but that usually makes me feel worse. A balanced bowl like this replenishes energy and feels satisfying without weighing you down — and saves the treats for the weekend.

Are you a quinoa fan? It took me a while to try it, but now I use it to bulk up salads and bowls. Quinoa cooks well in stock with a pinch of salt and pepper, absorbing flavours beautifully. Tossing it with roasted vegetable juices or a dressing makes it especially tasty.

Technically quinoa is a seed (some classify it as a grain) and in its dried state it resembles couscous. Cooked quinoa has a firmer bite than couscous and is prepared much like white rice. It’s higher in protein and iron and lower in carbs than rice, making it a great swap for anyone watching their nutrition.

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

Salad bowl filled with roasted veg, tomatoes, edamame, red onion, courgette and topped with honey mustard trout.

Honey Mustard Trout with Quinoa, Roasted Vegetables and Feta

By
Nicky Corbishley

A fresh, easy-to-make nourish bowl: honey mustard trout served with quinoa, roasted vegetables, salad leaves and crumbled feta. Perfect for dinner or meal-prep lunches.

Prep Time:
10 mins

Cook Time:
30 mins

Total Time:
40 mins

Servings:
4

Course:
Lunch

Cuisine:
British

Ingredients

Salad:

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

Honey Mustard Trout:

4 trout fillets, about 115 g (4 oz) 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 200°C/400°F (fan). Bring about 400 ml (1 3/4 cups) of water to the boil for the quinoa.
On a large baking tray combine the sweet potato and courgette. Drizzle with 1 tbsp olive oil, sprinkle with cumin, paprika and a pinch of salt and pepper, and toss to coat.
Roast the vegetables for 15 minutes in the preheated oven.
When the water boils, add the stock cube or bouillon and the quinoa. Stir, cover and simmer on very low heat for 20 minutes, then turn off the heat and leave covered.
After 15 minutes in the oven, remove the tray and sprinkle the chopped garlic over the vegetables, tossing to combine.
Push the vegetables to one side of the tray and place the trout fillets skin-side down on the other side.
Mix 1/2 tbsp olive oil, the mustard, honey, salt and pepper. Spoon the mixture over the trout. Return the tray to the oven for 10 minutes, or until the vegetables are tender and the trout flakes easily with a fork.
If needed, drain any excess liquid from the quinoa and stir in the chopped red and green peppers.
Divide the quinoa between four bowls. Top with the roasted vegetables (drizzle over any oil from the tray), spinach, rocket, red onion, tomatoes and edamame. Sprinkle with crumbled feta, place the roasted trout on top and scatter over the spring onion strips. Serve immediately.

Notes

Leftovers:

Cool leftovers, cover and refrigerate. This bowl tastes great cold the next day.

Trout:

Use un-smoked rainbow trout fillets where possible — they’re flatter and cook evenly. Thicker fillets may need about 5 extra minutes. You can substitute salmon if you prefer.

Vegetables:

Swap in any chunky veg you have: carrot, broccoli, cauliflower, asparagus or butternut squash all work well.

Nutrition:

Nutritional information is per serving (approximate).

Nutrition

Nutrition information is automatically calculated and should be used as an approximation.

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

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