Hot Honey Steelhead Trout Bites
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These Hot Honey Steelhead Trout Bites are tender, lightly crisp, and perfectly sweet with a mild spiciness. Paired with roasted cauliflower and a mix of brown rice and chickpeas.
Ever open up your fridge during the week and wish you had something healthy already made?
Well, these hot honey trout bites will certainly solve that problem. The cauliflower brings that satisfying roasted vibe, and the brown rice with chickpeas keeps you full without feeling heavy. It's simple, fresh, and genuinely makes lunch feel easy, not stressful.
If you love this lunch bowl vibe, then you will also like my salmon bites.
How to Make Hot Honey Steelhead Bite Bowls
- Start by tossing the trout bites with lemon, spices, olive oil, and hot honey until everything is coated. Place aside.
Can I use salmon instead of steelhead trout? Yes! Salmon works the same way and cooks in about the same amount of time. Just cut it into similar bite-sized pieces.
- Spread the cauliflower on a sheet pan, season, and roast until the edges are golden and a little crisp.
If roasted cauliflower isn't your thing, feel free to swap it for roasted broccoli, green beans, or even eggplant. They all roast beautifully and work just as well in these bowls.
- Add the trout bites to a separate sheet pan and roast until tender and slightly caramelized from the hot honey.
- Cook the brown rice and mix in chickpeas.
- Bonus tahini sauce: Whisk together tahini, hot honey, salt, and lemon juice until smooth and drizzle-friendly.
How spicy is the hot honey? It's mild. You'll get a warm sweetness, not a sharp heat. Add chili crunch for more heat.
Tip: Warm your chickpeas right in the pot. After adding the brown rice and water, scatter a can of drained, rinsed chickpeas on top and cover. They'll heat through as the rice cooks, so everything is ready to fluff together at the end. You can swap the rice for farro if you prefer.
How to Assemble Your Lunch Bowls
Once everything's cooked, building the bowls couldn't be easier. Start with a scoop of the warm brown rice and chickpea mix, add a generous handful of roasted cauliflower, and finish with the trout bites nestled next to it. Pack the hot honey tahini sauce separately.
These bowls keep well for up to 3 days in the fridge, so you'll have grab-and-go lunches ready whenever you need them.
Packing your own lunch doesn't have to feel like a huge project, and honestly, meals like this make it feel surprisingly doable. A little effort now means you have something homemade, healthy, and genuinely good, waiting for you when days get busy. It's a small habit that makes everything else feel lighter.
Meal Prep Container
I used beige ceramic containers from Costco for these bowls. I love them because you can see what you've prepped perfectly.
However, if you're looking for something similar, Caraway also has great options. Grab them here: Caraway Beige Container.
Buy Now → If you've enjoyed these trout bite bowls, try my other collection of meal prep recipes!
PrintHot Honey Steelhead Trout Bites
Hot honey trout bites, roasted cauliflower, and a brown rice and chickpea base come together in this fresh, filling lunch.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Total Time: 35 minutes
- Yield: 4 servings 1x
- Category: Meal Prep Recipes
- Method: Oven
- Cuisine: American
- Diet: Gluten Free
Ingredients
Steelhead Trout Bites
- 1.5 lbs steelhead trout, cut into 1-1 ½-inch bite-sized pieces
- 1 ½ tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 tablespoon hot honey
- Salt & pepper to taste
Roasted Cauliflower
- 1 medium head cauliflower, cut into florets
- 1 ½ tablespoons olive oil
- ½ teaspoon smoked paprika
- ½ teaspoon dried oregano
- Salt & pepper to taste
Brown Rice & Chickpea Base
- 1 cup brown rice, rinsed
- 1 (15 oz) can chickpeas, drained and rinsed
Hot Honey Tahini Sauce (optional)
- 2 tablespoons runny tahini
- 1 tablespoon hot honey
- 1-2 tablespoons lemon juice
- Pinch of salt
Instructions
- Preheat the oven to 425°F (220°C).
- Add the trout bites to a bowl and toss with olive oil, lemon, garlic powder, smoked paprika, oregano, hot honey, salt, and pepper until evenly coated. Place aside.
- Spread the cauliflower on a sheet pan and season with olive oil, smoked paprika, oregano, salt, and pepper. Roast for 20-22 minutes, until golden and lightly crisp.
- Spread the trout bites on a separate parchment-lined sheet pan. Roast at 425°F (220°C) for 10-12 minutes, turning halfway, until tender and slightly caramelized.
- Rinse 1 cup of brown rice and cook it according to the package instructions. Before placing the lid on, scatter the drained and rinsed chickpeas on top of the rice. Cover the pot and let the chickpeas warm through as the rice cooks. When the rice is done, fluff everything together with a fork to combine.
- Whisk together the tahini, hot honey, lemon juice, and salt until smooth and drizzle-ready.
- Divide the warm brown rice and chickpeas into four bowls or containers. Add roasted cauliflower and trout bites. Keep the sauce separate until ready to enjoy.
Nutrition
- Serving Size: 1 bowl
- Calories: 638
- Sugar: 8.6 g
- Sodium: 430.4 mg
- Fat: 20.6 g
- Saturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 67.7 g
- Fiber: 11.3 g
- Protein: 48.2 g
- Cholesterol: 100.3 mg