Oven-baked trout with vegetables

Oven-Baked Trout with Vegetables – A Healthy and Delicious Delicacy

If you are looking for a simple yet flavorful recipe, oven-baked trout with vegetables is the perfect choice. This dish is not only an explosion of flavors but also a healthy option, ideal for a family dinner or a meal with friends. With fresh ingredients and a garlic sauce that will delight your taste buds, this recipe quickly becomes a favorite on your menu. Let's venture into cooking!

Preparation time: 15 minutes
Baking time: 25 minutes
Total time: 40 minutes
Servings: 2

Ingredients

- 2 gutted trout (approximately 400-500 g each)
- 200 g fresh mushrooms
- 1 large bell pepper
- 1 lemon
- 2 tablespoons olive oil
- 100 ml dry white wine
- Fish spices (salt, pepper, oregano, thyme, to taste)
- 300 g potatoes
- 2 carrots
- 1 parsnip
- 2-3 garlic cloves
- 3-4 tablespoons sour cream
- A handful of fresh parsley

Ingredient Details

Trout is a healthy fish rich in omega-3 fatty acids, which contribute to heart health. Mushrooms add a note of umami, while the bell pepper provides a sweet and vibrant taste. Make sure to choose fresh lemons to create an aromatic sauce, and the sour cream will add a delicious creaminess to the garlic sauce.

Step by Step

1. Preparing the fish: Start by washing the trout well under cold running water. Make sure they are properly gutted to avoid any cooking issues. You can gently dry them with a paper towel to remove excess water.

2. Seasoning: Place the trout in a baking dish greased with a bit of olive oil. Sprinkle the fish with salt, pepper, and your preferred spices. Inside each fish, add thin slices of lemon – these slices not only add flavor but also help retain moisture in the fish.

3. Preparing the vegetables: Slice the mushrooms thinly and chop the bell pepper into pieces. These will accompany the trout in the oven, adding a delicious flavor. Arrange the mushrooms and bell pepper around the fish in the dish.

4. The wine: After placing the trout and vegetables, pour the white wine over the fish. This will add a refined taste and help keep the moisture.

5. Baking: Preheat the oven to 200 degrees Celsius. Place the dish in the oven and let it bake for 25 minutes. Halfway through, turn the trout to the other side to cook evenly. You can check if they are done by ensuring the flesh flakes easily with a fork.

6. Preparing the side dish: While the trout is baking, peel the potatoes, carrots, and parsnip. Cut them into large pieces and boil them in a pot of salted water. Boil for about 15-20 minutes or until tender. Drain well.

7. Garlic sauce: In a bowl, crush a few garlic cloves (about 2-3, depending on preference) and add the sour cream. Squeeze the juice from one lemon and add the chopped parsley. Mix well until you get a smooth sauce.

8. Serving: Place the trout on plates, alongside the roasted vegetables and the side of potatoes, carrots, and parsnip. Drizzle the garlic sauce over the fish and garnish with a few lemon slices and parsley leaves.

Serving Suggestions

This dish pairs perfectly with a fresh green salad or a side of quinoa to add a textural note. You can also accompany the meal with a glass of white wine or a cold lemonade.

Possible Variations

If you want to experiment, you can try adding other vegetables to the oven, such as zucchini or eggplant. You can also replace the trout with another white fish, such as cod fillet or sea bass.

Frequently Asked Questions

1. Can I use another type of fish? Yes, the recipe can easily be adapted using fish such as cod, bass, or salmon.

2. How can I keep the trout fresh longer? Make sure to store it in the refrigerator in an airtight container and consume it within 1-2 days after purchase.

3. Can I prepare the garlic sauce in advance? Yes, you can make the garlic sauce a day ahead. Keep it in the refrigerator in an airtight container.

Nutritional Benefits

Trout is an excellent source of quality protein, vitamins B12 and D, as well as essential minerals. The vegetables add fiber and antioxidants, while the garlic sauce offers additional benefits for the immune system.

Personal Note

This oven-baked trout recipe with vegetables is not just a delicious dish but also a childhood memory when my mother used to prepare freshly caught fish on summer weekends. The aroma of roasted vegetables and garlic sauce always brings a smile to our faces. So, I invite you to try this recipe and create your own delicious memories!

So, get ready to impress your family and friends with this oven-baked trout, a simple and tasty recipe perfect for any occasion!