Honey Mustard Trout with Quinoa, Roasted Vegetables and Feta

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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.

Prep Time: 10 mins | Cook Time: 30 mins | Total Time: 40 mins

Trout and quinoa 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


  • 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.

Nutritional Information

Screenshot 2019 12 02 Honey Mustard Trout with Quinoa Roasted Vegetables and Feta

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