Roasted Rainbow Trout, Kale, Pea and Courgette Risotto

Trout is so often overlooked here in the UK! It’s a wonderful fish, full of nutrients and is often a lot cheaper than salmon. Here it’s begging to be broken up and mixed in with a creamy risotto.

Prep: 5mins

Cook: 25mins

Ready in: 30mins

Serving Size: 2

Dietary info: Baby-Friendly Date Night Food Fish Lunch/Dinner Pregnancy Friendly


  • 1 onion
  • 200g arborio rice
  • 1 courgette, diced
  • 700ml stock
  • 50g kale leaves, wooden stalks removed
  • 80g of frozen peas
  • 2 trout fillets
  • 1 knob of butter
  • 50g grated cheddar

How To Make It

  • Step 1.

    Dice an onion and fry on a gentle heat with the butter. Add the rice, mix well then add a ladleful of stock, the kale and the diced courgette. Keep adding ladle after ladle until all stock is absorbed
  • Step 2.

    Meanwhile, season the trout, place on two slices of lemon on a baking tray and roast at 180 for 10 minutes.
  • Step 3.

    Stir the cheese into the risotto and plate up. Arrange the crumbled trout on top of the risotto.

Serve & Enjoy

Nutritional Info

Trout is rich in omega-3 fatty acids and protein, and there’s some great folate and other vitamins in the kale, peas and courgettes.

At Dad's Table

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