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Red Trout & Courgetti

Deliciously spiced trout meets flavourful courgettes in this vibrant and healthy dish.

Spiced red trout and courgetti on a white plate
Spiced red trout and courgetti

Embark on a delightful culinary journey with this spiced trout and courgette one-pan recipe, offering a truly satisfying dining experience. This dish brings together tender and perfectly seasoned trout fillets with vibrant courgette spaghetti (courgetti), creating a harmonious blend of flavours and textures. The trout is coated in a tantalising spice mixture, while the courgette noodles are sautéed to a crisp-tender perfection. With a dash of zesty lemon juice and a sprinkle of fresh herbs, this recipe elevates a simple meal into an unforgettable feast.

A perfect combination of protein and veggies that's quick and easy to make.

With its vibrant colours and enticing aroma, this dish not only pleases the palate but also excites the eyes. The rich, flaky trout fillets provide a satisfying protein boost, while the courgetti adds a refreshing crunch and a healthy dose of vitamins.


Whether you're looking for a nutritious weeknight dinner or a flavourful dish to impress guests, this trout with courgetti recipe will undoubtedly become a favourite in your kitchen. Plus, it's ready in less than 30 minutes!


Prep: 15 mins

Cook: 10 mins

Makes: 2 Servings

Red Trout & Courgetti


  • 2 trout fillets

  • 1 tsp Kashmiri red chili powder

  • 1 tsp garlic powder

  • 1 tsp garam masala

  • 1 tsp paprika

  • 1 tsp mixed herbs

  • 2-3 medium-sized courgettes

  • 3 tbsp ghee or butter

  • 3-4 cloves of garlic, minced

  • Juice of ½ lemon

  • 1 tbsp salsa verde sauce (we used Herdez Salsa Verde Mild)

  • handful fresh chopped parsley (30g)

  • Salt and pepper to taste

  • Fresh chopped spring onions, for garnish


  1. Pat dry the trout fillets using a paper towel. Place them on a plate or tray and set aside.

  2. Using a spiraliser or a vegetable peeler, create long, thin spaghetti courgetti ribbons.

  3. In a small bowl, mix together the Kashmiri red chili powder, garlic powder, garam masala, paprika, mixed herbs, salt, and pepper.

  4. Rub the spice mixture onto both sides of the trout fillets, ensuring they are evenly coated.

  5. Heat 1 tbsp of ghee (or butter) in a large frying pan. Add the pieces of trout, skin side down, and cook for 3-4 minutes on each side – depending on thickness. The trout should be opaque and flake easily with a fork. Remove from the pan and set aside.

  6. In the same pan, heat the remaining ghee (or butter) over a medium heat. Add the minced garlic, lemon juice, salsa verde sauce and  the parsley. Sauté until fragrant, about 1-2 minutes.

  7. Add the courgetti to the pan and cook for 3-4 minutes, stirring regularly to coat in the butter sauce, until they are slightly softened but still crisp. Season with salt and pepper to taste. Adjust seasoning with salt and pepper and garnish with the remaining parsley.

  8. Push the courgetti to one side of the pan, creating space for the trout and add the trout fillets back to the pan. Reheat for a couple of minutes and serve immediately garnished with chopped spring onions for a pop of freshness and flavour.


Pro tip:

  • Opt for fresh and high-quality trout fillets for the best flavour and texture.

  • For best results, use a fish turner to flip the trout.

  • For maximum flavour, marinate the trout fillets with the spice mixture for 15-30 minutes before cooking.

  • If you have an air-fryer, you can cook the trout fillets separately for 8-10 minutes at 200°C (400°F).

  • To prevent the courgetti from becoming too watery, sprinkle them with a pinch of salt and let them sit for a few minutes. Then, pat them dry with a paper towel before sautéing.

  • For a burst of freshness, squeeze some lemon juice over the cooked trout and courgetti before serving.

  • Customise the spice blend and herb mixture according to your taste preferences. Feel free to experiment with different herbs and spices to create your own unique flavour profile.

  • Try serving with some low-carb garlic bread or low-carb wheat-free bread rolls to mop up the delicious juices!

  • Looking for a dessert to pair with this meal? Why not try a low-carb chocolate cake or guilt-free low-carb cheesecake.



If you anticipate having leftovers but want to maintain the best quality, consider storing the trout and courgetti separately and combining them just before reheating and serving to maintain their individual textures and flavours. Leftovers can be stored in an airtight container in the refrigerator for up to 2-3 days.


To reheat, heat little butter or oil over medium heat. Gently reheat the trout and courgetti, stirring occasionally, until heated through.


Alternatively, you can also reheat the leftovers in the oven. Preheat the oven to a low to medium temperature, around 150-180°C (gas mark 3-4 / 300-350°F), place the trout and courgetti in an oven-safe dish, cover with a lid or foil to prevent drying out, and heat for 10-15 minutes or until warmed through.


Take care not to overcook the trout during reheating, as it can become dry. Keep an eye on the trout and remove it from the heat as soon as it reaches the desired temperature


Nutrition per serving:

Total carbs: 12g

Net carbs: 7g

Fibre: 5g

Fat: 23g

Protein: 27g

Calories: 325 kcal


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