Teriyaki Trout with Stir-fried Vegetables and Noodles

Prep time 10 min cook time 15 min serves 4 Super Easy

Super quick with big, bold flavours, this one is a real midweek dinner hero and a great way to get your omega-3s in.

Typical nutritional content (per portion)

478Calories 13gFat 2.4gSaturates 40gProtein 7.1gFibre 46gCarbohydrate 13gSugars 1.8gSalt


4 darnes of trout, from sustainable sources
4 nests of wholewheat noodles
1 teaspoon vegetable oil
1 x 500g bag of stir-fry vegetables mix
½ a thumb-sized piece of root ginger, finely chopped
1 tablespoon reduced-salt soy sauce
1 tablespoon sesame seeds
1 lime, cut into wedges, to serve

For the teriyaki marinade:
Juice of 2 limes
½ a thumb-sized piece of root ginger, finely chopped
3 tablespoons honey
3 tablespoons reduced-sodium soy sauce
2 tablespoons toasted sesame oil (if you don’t have just use vegetable oil)
½ teaspoon dried chilli flakes


Preheat the oven to 180°C fan.

To prepare the teriyaki marinade, add all the marinate ingredients to a bowl and mix.

Place the trout darnes in an oven-proof casserole dish lined with baking paper. Pour the marinade over the trout and roast for 15 minutes. You can tell the fish is cooked when you check the centre of one of the darns and the flesh has become opaque.

Meanwhile, boil the noodles according to the instructions on the packaging.

Add a teaspoon of vegetable oil to a hot pan and stir-fry the vegetable mix and root ginger for 3 minutes, stirring regularly. Add the soy sauce.

Drain the noodles in a sieve and combine with the vegetables.

To serve, divide the stir-fried vegetables and noodles evenly across 4 plates. Remove the cooked trout from the oven, sprinkle evenly with sesame seeds, and using a fish slice, carefully top each plate with a darne and garnish with a lime wedge.

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