Creamy, Curried Courgetti With Rainbow Trout
Ah, rainbow trout. Those gorgeously succulent, tasty fish and their delightful omega 3’s. Let me count the ways I love them:
1. So versatile. They’re an amazing addition to literally any dish. Salad? Oh yes. Pasta? Flake it up and stir on through. Risotto? I’LL TAKE THE LOT.
2. Super easy to prepare. Bake it, poach it, steam it, grill it, pan fry it… the world is your oyster!
3. Packed with omega 3 fatty acids, these little gems can lower your risk of heart disease, boost your brain power and help you to maintain optimal joint health. Not bad, eh?
Whilst we’re here, I guess I may as well profess my love for courgetti.
…No, it’s not pasta. But it’s a pretty good dupe. In case you’ve not yet jumped on the bandwagon, courgetti (also know as zoodles) is the result of putting courgette through a spiralising tool to make a product reminiscent of spaghetti. You can swirl it around your fork and everything. It’s wonderful.
If you love pasta but are looking to cut down on carbs, this could be the miracle you’ve been waiting for. Courgette doesn’t have a particularly strong flavour on its own, so it takes on the flavours of any sauce you pair with it perfectly.
The one I created for this recipe included Thai seven spice, which is a great blend to try if you’re looking for something a little more adventurous than a standard curry powder. A cheeky helping of ricotta, a squeeze of lime, some plump garden peas and a handful of fresh basil finishes things off beautifully. The end result is a sauce that is creamy, zesty, curried and herby all at once. I’ve got to tell you, I’m kinda digging it. Like a lot.
Now for some real talk: this meal is ridiculously easy to make. There is literally almost zero effort required. You’ve got your spiraliser to sort out the courgette: CHECK. Blender to whip up your sauce: CHECK. Oven to roast the rainbow trout: CHECK. And that’s it: you’re done! No chopping, dicing, stirring or simmering to be seen.
Combine your courgetti with the sauce and place your rainbow trout on top. Sprinkle with some cracked black pepper…
- 2 rainbow trout fillets, about 110g each
- 2 large courgettes, about 200g each
- 100g cooked peas
- 60g ricotta
- Juice of 1 lime
- 2tsp Thai seven spice
- 1/2tsp cinnamon
- A handful of fresh basil
- Sea salt and black pepper to taste
- Preheat the oven to 190°C (170°C fan)
- Place your rainbow trout onto a foil lined baking tray and pop into the oven for 18-20 minutes.
- Meanwhile, using your spiraliser, spiralise all of the courgette and place into a mixing bowl.
- Into a blender, add in the peas, ricotta, lime, Thai seven spice, cinnamon, basil and a dash of black pepper. Whizz until combined into a sauce of medium thickness.
- Pour the sauce into the mixing bowl with the courgette. Using your hands, mix together until the courgetti is fully combined with the sauce.
- Divide the courgetti mixture between two bowls, and top with the rainbow trout. Finish with a sprinkle of cracked black pepper and sea salt, if you like.
- Protein: 32g
- Carbohydrate: 9g
- Fat: 17.5g
- DISCLAIMER: All macronutrient totals are accurately calculated based on the specific products I used. These totals may vary slightly depending on what brand supplier you use in the case of packaged goods. Therefore, all macronutrients given here are provided as a guideline only.