Trout in foil

Oven-Baked Trout in Foil – an easy, healthy, and delicious recipe

Are you looking for a healthy meal, full of flavors and quick to prepare? Oven-baked trout in foil is the perfect choice! This simple recipe will not only surprise you with its taste but will also provide you with an unforgettable culinary experience. Additionally, the dish is rich in Omega-3, vitamins, and minerals, making it ideal for a balanced diet.

Preparation time: 10 minutes
Baking time: 15-20 minutes
Total time: 25-30 minutes
Servings: 2

Ingredients:
- 1 fresh trout (about 250-300 g)
- 1 large ripe tomato
- 3 cloves of garlic
- 2 teaspoons dried basil (or fresh, if available)
- 2 teaspoons parsley (fresh or dried)
- 2 teaspoons oregano
- 1 tablespoon extra virgin olive oil
- salt and pepper to taste
- 1 lemon (half for the sauce, half for slicing)

Preparation:

1. Preparing the ingredients:
Start by gathering all the ingredients. Choose a fresh trout with firm flesh and a fresh-water smell. A well-ripened tomato will add juiciness and sweetness to the dish, while garlic will provide an unmistakable aroma.

2. Making the sauce:
In a small bowl, mash the 3 cloves of garlic. Add the basil, parsley, oregano, salt, pepper, and the juice of half a lemon. Mix well until you obtain a smooth paste. This combination of flavors will transform the trout into a savory dish.

3. Preparing the trout:
Wash the trout under cold running water and dry it with a paper towel. Lay a piece of aluminum foil on a baking tray or countertop and brush it with a little olive oil to prevent the fish from sticking.

4. Assembling the dish:
Place the trout on the oiled foil. Inside the fish, place the slices of tomato and lemon. Then add the prepared sauce, making sure it is evenly distributed.

5. Wrapping:
Wrap the foil to form a tight package. This will allow steam to circulate and keep all the juices and flavors inside.

6. Cooking:
Preheat the oven to 200°C. Place the tray in the oven and let the trout bake for 15-20 minutes. The fish is ready when the flesh becomes opaque and flakes easily with a fork.

7. Serving:
Carefully remove the package from the oven and open it (be careful of the steam!). Serve the trout warm, with a side of steamed vegetables or a fresh salad. You can add a few slices of lemon for decoration and a drizzle of olive oil on top.

Practical tips:
- Make sure the trout is fresh. You can check the fish's eyes; if they are clear and shiny, it is a good sign.
- If you prefer, you can also add other vegetables inside the trout, such as zucchini or bell pepper, for a more complex flavor.
- Aluminum foil is essential for keeping the fish moist, but you can also use parchment paper for a more sustainable option.

Frequently asked questions:
1. Can I use another type of fish?
Yes, this recipe can easily be adapted; trout can be replaced with salmon or sea bream, which cook similarly.

2. How can I tell if the fish is cooked?
The flesh of the fish becomes opaque and flakes easily with a fork. If you have a kitchen thermometer, the internal temperature should be about 63°C.

3. Is this recipe suitable for diets?
Absolutely! Trout is an excellent source of protein and Omega-3 fatty acids, essential for heart health.

Delicious pairings:
This oven-baked trout pairs perfectly with a glass of dry white wine or fresh lemonade. You can also accompany the dish with a side of quinoa or basmati rice for a complete lunch or dinner.

Interesting variations:
For a Mediterranean flavor, you can add black or green olives inside the fish. You can also experiment with various herbs, such as rosemary or thyme, for a unique taste.

Oven-baked trout in foil is a versatile recipe, easy to adapt, and perfect for any occasion. Whether you're preparing dinner for family or a special meal for friends, this dish will surely impress. So, put on some pleasant music, wear your apron, and let your imagination run wild in the kitchen! Bon appétit!