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Creamy Tomato &

Spinach Trout

Creamy Tomato & Spinach Trout.jpg

New Year, New Me! That means a concerted effort towards diversifying our meals to incorporate healthier alternatives. My ultimate goal is to work in 3 meat-free dinners a week, but I’m also honest enough with myself to take this slowly in order to prevent a full mutiny in my home. So my strategy has been to work in more seafood alternatives and make them so delicious that they become a first choice rather than a consolation prize. Lol.

I developed this recipe one evening when I was completely spent after a full day of work but also really keen to have a good meal on the lighter side of things. Of course, having been born in the seaside town of East London and living in Cape Town for 18 years, my love for seafood is unquestioned. In my earlier years the go-to fish was either Hake or Snoek, which were cheap and readily available to a working class family. As I got more exposed to the variety that the sea has to offer, my palette suddenly started making more and more demands for different flavours and textures of seafood. Trout and salmon definitely rank high up on my list of palette pleasers. This recipe for a Creamy Tomato & Spinach Trout screams “eat me now”. It’s relatively light and packed full of flavour. The only caveat I will give is that you should be careful to not overcook it otherwise you’ll waste all that money you spent on the trout! Enjoy.  


  • 500-600g Trout fillets

  • ¾ cup fresh cream

  • 200-300g fresh baby spinach

  • ⅓ cup finely chopped onion

  • ⅓ cup chopped red or yellow bell pepper

  • ½ cup rosa tomatoes

  • 1 tbsp. olive oil

  • 2 curry leaves

  • 1 tbsp. fish herbs or fish spice

  • Salt & pepper


  1. Cut up the Trout into your size of choice and fry in a non-stick pan for 2 minutes of each side. You can add 1 more minute if you prefer you Trout well don though I would not recommend this. Season with salt and pepper and set aside.  

  2. In the same pan, sauté onion and red bell pepper until soft. Add curry leaves. Add tomatoes and spinach and allow to simmer with water drawn from the spinach. The spinach will wilt in about 3 minutes or so. Do not drain the water.

  3. Add cream, fish spice, salt and pepper. Allow to cook and reduce into a creamy sauce. Taste and add more seasoning if needed.

  4. Place the Trout back into the pan with the sauce in and allow to simmer for 2 minutes.

  5. Serve immediately with mash potato.

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