• 140g Trout Trout, baked
• 150g wild rice Wild Rice, cooked
• 80g spinach Spinach, raw
• 80g courgette Courgette
• 2 tsp jerk seasoning
• 80g pineapple Pineapple
• 15g lime Lime
• 15g spring onions Spring Onions
• fresh thyme

1. 1

   Prep everything first: wash and trim the spinach and courgette, then measure out the sauce ingredients.

2. 2

   Cook the wild rice blend according to the pack, usually 20-25 minutes, then drain.

3. 3

   Bake the trout fillet at 200°C for 12 minutes until just cooked.

4. 4

   Rub the protein in jerk seasoning and lime juice. Griddle the pineapple slices for 2 minutes each side until charred, then dice into a quick salsa with spring onion.

5. 5

   Meanwhile, steam or stir-fry the spinach and courgette for 3-5 minutes until just tender with a little bite.

6. 6

   Build the plate: wild rice first, then the veg and trout, spooning over any remaining sauce. Finish with the fresh thyme.

Tap ingredients and steps to tick them off as you cook.