Herb and Lemon Rainbow Trout with Quinoa and Asparagus


Herb and Lemon Rainbow Trout with Quinoa and Asparagus

After the feasting of Christmas is finally over, there is no better way to kick start the new year than with a new you. Eating a healthy diet is a fantastic way to start to feel better from within. Fish is a great food that can help with the general well being of the body.

For this recipe I have used rainbow trout which is a healthy fish, that is sustainable, oil rich and is relatively low in total fat and saturated fat. Trout can be considered a good source of vitamins, minerals and nutrients. In this recipe the trout is cooked with no sugar, very few saturates and a small amount of salt. It means that when consumed the body absorbs more of the nutrients.

When eating fish like trout it can help to reduce the risk of cardiac death. It can also improve neurodevelopment in infants and children when fish is eaten before and during pregnancy. Evidence suggests that eating fish is probably associated with a lower risk of stroke and it is possibly beneficial for mental health. For example, it can improve mood and help treat depression.

So if you’re feeling the January blues after Christmas and the New Year then this dish could help you. It’s packed full of healthy ingredients and is a very simple recipe. Plus it’s a great food to serve to the whole family. My son Ted enjoys this meal with brown rice, quinoa or pasta. He loves fish so it’s a food I want to keep encouraging him to eat.

Serves 4

Equipment needed


Herb and Lemon Rainbow Trout with Quinoa and Asparagus

  • Sharp knife
  • Chopping board
  • Large saucepan
  • Deep frying pan
  • Stirring spoon
  • Teaspoon


  • Skinless and boneless rainbow trout x 500g
  • Onion x 1 large
  • Garlic x 2 cloves
  • Tinned tomatoes x 2 400g
  • Courgette x 1 medium
  • Carrot x 1 medium (optional)
  • Dried oregano x 1 tsp
  • Thyme x 1 handful
  • Lemon x 1 juice and zest
  • Salt and pepper
  • Olive oil


  • Peel and slice the onion, slice the garlic, then peel and slice the carrot and slice the courgette as well.
  • Strip the leaves from the thyme by holding the top end and moving the thumb and forefinger all the way down to the base.
  • Set aside.
  • Heat the frying pan on a medium to high heat.
  • Drizzle olive oil in the base of the pan.
  • Once heated, add the onions and fry until translucent.
  • Then add the garlic, courgette and carrots and fry for a further two minutes.
  • Sprinkle over the dried oregano and continue stirring around the pan for about 2 minutes.
  • Next pour the tomatoes over, bring to the boil while stirring.
  • Turn the heat down and leave to simmer.
  • Once simmering add the thyme and salt and pepper to taste.
  • Cook the quinoa as per packet instructions.
  • Once the quinoa is cooked, set aside.
  • Cut the trout into strips and add to the sauce until it’s cooked.
    • It will turn a pink colour and fall apart easily when it’s done.
    • You may need to turn the heat up to help the fish cook.
  • Finally, zest the lemon into the dish and stir.
  • Cut the lemon in half and squeeze the juice into the sauce.
  • Stir for a few minutes and then remove from the heat.
  • Plate up with the quinoa and a side vegetable like asparagus.
  • Serve and enjoy.

Herb and Lemon Rainbow Trout with Quinoa and Asparagus

It’s a great dish the whole family can enjoy and it freezes well too. My son and I really enjoyed it. My husband, who is not a great fish lover, really liked it too. It’s a fish that tastes great with tomatoes and lots of herbs. The herbs made the dish slightly sweet and very easy to eat. I think this is why my family really enjoyed eating it. However you decide to eat this meal, as always, please enjoy.