Easy Family Rainbow Trout Pasta

A quick family favourite using seasonal veg



Ready in

20 mins (plus time to roast beetroot if using)

Good for

Encouraging children to eat fish!

About this Recipe

It’s British harvest time and there’s an abundance of seasonal veg to enjoy! I’ve worked with the British Trout Association in creating this colourful dish, designed to be quick and easy for busy families and a great way to get everyone enjoying oily fish, and of course those all-important veggies too!
  • Wholemeal pasta for 4
  • 300g frozen peas
  • portions trout steaks or about 400g
  • S&P
  • Drizzle of olive oil
  • Selection of seasonal veg – carrots, red peppers, cherry tomatoes and beetroot work well

Step by Step Instructions

Pre-cook the pasta according to instructions and preheat the oven to 200 degrees C
Step 1

Bake the trout, covered in foil with a little rapeseed oil, a squeeze of lemon juice and season with S&P, for 10 minutes until cooked through. You can do this in advance and leave to cool.

Step 2

Optional – if you are using beetroot, prepare it as follows: Wash the whole beetroot having chopped off the leaves and stalks but keep these as they make great salad!

Either spiralise it raw then chop or to bake: place the whole beetroot (or however many you are using) in a roasting dish with a drizzle of rapeseed oil over the top. Roast for 45 mins at 200 degrees C. Leave to cool – then the peel will easily come off. Chop into small chunks.

Step 3

Just before serving, cook the peas and plunge into cold water so they keep their bright green colour. Toss the cooled pasta with some olive oil, add the peas, chopped tomatoes and beetroot if using and flake the trout in too. Be sure to pour over the cooked fish oils from the pan!

Step 4

Chop the carrots and pepper into batons to decorate around the edge of the serving bowl,

Step 5

Serve with a salad – you can always squeeze some more lemon juice over the top and season with S&P. The trout and its oil gives so much flavour, there’s little need for too much dressing.


Labneh (strained greek yogurt) dolloped over the top tastes great! Garden herbs like mint and basil work well too.


Tips for cooking trout:

Don’t be tempted to over cook – trout is a delicious moist, flakey and delicate fish when baked well.


In addition to fibre-rich ingredients to support gut health, these colourful veg supply an array of valuable vitamins and antioxidants to support a strong immune system too. Our British Trout is one of the most sustainable fish you can buy, low in saturated fats, high in top quality protein and is an excellent source of Vitamin D too.

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