By early April, spring is well underway, and many have already had the opportunity to enjoy several sunny and warm evenings. As leaves begin to emerge on the trees and the days grow longer, it is the perfect time to savor light and delicious seasonal dishes!

Rainbow trout and teriyaki vegetables create a harmonious pairing: the trout’s mild and delicate flavor provides a perfect backdrop for the gently spiced teriyaki vegetables, whose savory profile adds a delightful kick to the dish. In our recipe, the trout and teriyaki vegetables are complemented with hemp seeds, which contribute not only body-nourishing nutrients but also an earthy richness and appealing texture. The seeds add a subtle crunch, elevating the dish with both flavor and structure.

The recipe allows for the cook’s creativity and discretion; the amount of teriyaki vegetables can be adjusted to suit the diners’ preferences. Try this recipe and let the flavors of spring come together on your plate!

Rainbow Trout with Teriyaki Vegetables and Hemp Seeds

This recipe, made with a generous fillet of rainbow trout, serves two to three people.

Ingredients

For the trout:

  • A generously sized rainbow trout fillet

Seasoning mix:

  • 4 tablespoons of dehusked hemp seeds
  • One sheet of nori seaweed
  • Juice of one lime
  • A small amount of of grated orange zest
  • A pinch of chili
  • A piece of grated ginger
  • 1 to 2 teaspoons of fine sea salt and 1 tablespoon of sugar

Teriyaki vegetables:

  • Broccoli
  • Zucchini
  • Button mushrooms
  • Carrot
  • Bell pepper
  • Spring onion
  • Sprouts or microgreens as a garnish

Additionally:

  • Teriyaki sauce
  • Roasted and salted hemp seeds

Instructions

Start by preparing the rainbow trout: remove any bones, take off the skin, and cut the fillet into 2 cm pieces.

Lightly toast the hemp seeds in a pan. Crush the seaweed sheet into small flakes. Mix all the seasoning ingredients together and marinate the trout pieces in the fridge for 30–45 minutes.

Stir-fry the teriyaki vegetables in a wok with a splash of oil. Finally, season the vegetables with teriyaki sauce and finish with roasted, salted hemp seeds and sprouts.

Image: Murtola Hemp Farm / Marko Luhtala