Try this nutritious green tea trout recipe

Looking for the perfect post-workout meal? Then look no further.

Looking for the perfect post-workout meal? Then look no further. This 30-minute meal is packed with all the right nutrients that your body craves.
This recipe combines green tea with trout to create a delicious smoky flavour. Simply serve it with a herb and green bean brown rice salad tossed through a Japanese dressing for a delicious, nutritious and easy weeknight dinner.

Green Tea Trout with Kerabu Brown Rice Salad

30 Minutes.
Gluten Free. Sugar Free. Dairy Free.
Serves 2.

The Cook's Grocer, trout


2 x 150g trout

1 green tea bag

150g green beans

1/2 cup brown rice

2 spring onions

3 tablespoons shredded coconut

3 sprigs coriander

2 sprigs mint

1 tablespoon tamari

1/2 tablespoon maple syrup

1/2 tablespoon mirin


Start by grouping and preparing your ingredients into each of the components of the dish. Rinse vegetables and herbs.
1. Cook rice 
Using absorption method, cook rice. Place the rice in a saucepan with 1 cup of cold water. Bring to the boil until liquid is completely absorbed and air bubbles have formed. Cover pot. Remove from heat and set aside for minimum of 15 minutes. Fluff with a fork to serve.
2. Preheat oven and cook trout 
Preheat oven to 180ºC. Place the trout on a lined baking tray, skin side down. Drizzle over olive oil. Open the green tea bag and sprinkle a generous pinch over each fillet. Season with salt and pepper. Cook for 8 – 10 minutes.
3. Prepare vegetables 
Fill kettle with water and boil. Top and tail beans, slice into 1cm pieces and soak in boiled water for 2 minutes. Drain and refresh under cold water. Finely slice spring onion. Remove leaves from herbs. Bring a small fry pan to medium heat. Add coconut and dry fry vegetables for 2 – 3 minutes until golden.
4. Make rice salad 
In a bowl combine the veg, herbs, coconut and rice. Toss through the premix dressing.
5. To serve 
Plate rice salad and top with trout.

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The Cook’s Grocer is about great cooking made easy. They produce a weekly menu of healthy, ready to cook meals containing the finest locally sourced ingredients and simple to follow recipes, all designed to be to cooked in 30 minutes.
The Cook’s Grocer partner with Sydney’s leading nutritionists, chefs, personal trainers and foodies to develop recipes that will inspire you in the kitchen, without the fuss of planning and shopping.

To see this week’s menu visit


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