Sesame trout traybake
Serves 4
Easy
Prep:
Cook: -
Enjoy this simple fish traybake with chickpeas and broccoli for an easy midweek meal. The sesame crust provides lovely nutty, savoury flavour
Skip to ingredients
Units:
- 2 tbsp black sesame seeds
- 2 tbsp white sesame seeds
- 1 tsp garlic granules
- 1 tsp onion granules
- 1 tsp paprika
- 4 trout fillets
- 2 red onionsroughly chopped
- 1 broccolicut into florets
- 2 courgettesroughly chopped
- 400g can chickpeasdrained
- 2 tbsp olive oil
To serve
- 4 tbsp Greek yogurt
- 1 small garlic cloveminced
- ½ limejuiced
Nutrition: Per serving
- kcal485
- fat24g
- saturates7g
- carbs21g
- sugars9g
- fibre10g
- protein40g
- salt1.08g
Method
step 1
Combine all the sesame seeds, the garlic and onion granules, paprika and some salt in a shallow bowl. Roll the trout fillets in the mixture to coat all over. If chilling or freezing for later, transfer the fillets to a medium freezerproof bag or container.
step 2
Combine the onions, broccoli, courgettes, chickpeas and oil, and season well. If chilling or freezing for later, tip into a freezerproof bag or container. Both bags or containers will keep chilled for up to three days or frozen for up to three months. Defrost in the fridge overnight before continuing.
step 3
Heat the oven to 220C/200C fan/gas 7. Tip the veg mixture onto a large baking tray, then lay the trout on top. Cook in the oven for 20-25 mins until the fish is cooked through. Combine the yogurt, garlic and lime juice in a small bowl with a little seasoning, then spoon this over the fish to serve.
