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Photo of Ocean trout with smokey bean and capsicum braise by WW

Ocean trout with smokey bean and capsicum braise

Total Time
1 hr 10 min
30 min
40 min
This inventive smokey bean and capsicum braise is the perfect accompaniment to an Omega 3 packed ocean trout


Canola oil

1 tbs, (or sunflower oil)

Red onion

1 medium, cut into thin wedges


2 clove(s), crushed

Salted anchovies in oil, drained

4 medium, chopped

Yellow capsicum

2 medium, thinly sliced

Red capsicum

1 medium, thinly sliced

Ground paprika

1 tsp, (smoked)

Canned diced tomatoes

400 g, (cherry tomatoes in juice

Canned borlotti beans, rinsed, drained

400 g, (1 can)

Fresh flat-leaf parsley

2 tbs, finely chopped

Fresh basil

2 tbs, finely chopped

Skinless ocean trout

600 g, ocean (4x150g fillets)


  1. Heat oil in a large saucepan over medium-high heat. Add onion, garlic and anchovies and cook, stirring, for 5 minutes or until onion softens. Add capsicums and cook, stirring occasionally, for 5–7 minutes or until slightly softened.
  2. Add paprika and cook, stirring, for 1 minute or until fragrant. Add tomatoes and 12 cup (125ml) water and bring to the boil. Reduce heat to medium-low and simmer, covered, for 20 minutes. Stir in beans and simmer for a further 5 minutes or until heated through. Stir in fresh parsley and basil.
  3. Meanwhile, preheat oven to 220°C or 200°C fan-forced. Place trout down on a baking tray lined with baking paper. Season with salt and freshly ground black pepper. Bake for 5–7 minutes or until cooked to your liking. Serve ocean trout with smokey bean and capsicum braise.


SERVING SUGGESTION: Steamed or boiled green beans.TIP: Use a red capsicum instead of an orange one. Canned cherry tomatoes are available from select delicatessens.