Trout on a bed of oven-roasted vegetables, with wine

Trout on a bed of vegetables in the oven, with wine

Who doesn't love a delicious, easy-to-prepare meal that brings the aroma of the sea straight into your kitchen? The recipe for trout on a bed of vegetables in the oven with wine is one of those dishes that combines simplicity with sophisticated taste. It is perfect for a special dinner, but also for an ordinary day when you want to indulge in something truly savory.

Preparation time: 15 minutes
Baking time: 40 minutes
Total time: 55 minutes
Number of servings: 4

Necessary ingredients:

- 4 fresh trouts
- 2 medium carrots
- 2 lemons
- 3 dried onions or 2-3 bunches of green onions
- 1 and a half cups of dry white wine
- Salt, to taste
- Pepper, to taste
- Fish spices (you can use mixes with dill, thyme, or garlic)
- 3-4 cherry tomatoes

A bit of history:

The baked trout dish has deep roots in culinary tradition, being a classic method of cooking fish that allows flavors to intertwine and intensify. It is a recipe inherited from grandparents who knew how to bring out the best from fresh and simple ingredients. Trout, with its delicate meat, has always been appreciated for its fine taste and nutritional benefits.

Useful tips for preparing trout:

1. Choose fresh fish: Make sure that the trout you choose is fresh. Filleted trout can also be used, but whole trout retains juiciness and flavor much better.
2. Score the fish: Score the trout on both sides, but without reaching the bone, to allow for marinating and flavor absorption.
3. Use fresh vegetables: Onion, carrot, and cherry tomatoes add extra flavor. You can also add other vegetables like potatoes or zucchini for a varied side dish.
4. White wine: Choose a quality dry white wine that will perfectly complement the flavors of the fish and vegetables.

Preparation method:

1. Preparing the fish: Start by cleaning the trouts. Score them with a sharp knife on both sides, making shallow cuts. Season them well with salt, pepper, and fish spices. Let them rest for 10-15 minutes to allow the flavors to penetrate.

2. Preparing the vegetables: While the trout is resting, wash and clean the vegetables. Slice the onion into thin rings, the carrots into thin slices, and the lemons into slices. If using green onions, cut them into pieces about 5 cm long.

3. Assembling the dish: Preheat the oven to 170 degrees Celsius. Grease a baking dish with olive oil, then add the sliced onion and carrot. Place the lemon slices on top of the vegetables. Put the trout over the vegetables and squeeze the juice of one lemon on top. Add a few cloves of garlic in their skins, slightly crushed, for extra flavor. Scatter the cherry tomatoes around the fish.

4. Baking: Place the dish in the preheated oven and let it bake for 20 minutes on low heat. After this interval, add the dry white wine to the dish, making sure to cover the fish. Continue baking for another 20 minutes at 170 degrees, until the fish is cooked and the vegetables are tender.

5. Serving: Once the dish is ready, remove it from the oven and let it rest for a few minutes. Serve the trout on a platter, with the vegetables and wine sauce on top. You can garnish with additional lemon slices and a few fresh parsley or dill leaves.

Serving suggestions:

This dish pairs perfectly with a fresh green salad or creamy mashed potatoes. Additionally, a side of rice or quinoa is an excellent choice to complete the meal. Don't forget to enjoy your last sip of white wine to perfectly conclude the culinary experience!

Frequently asked questions:

1. Can I use frozen fish?
Of course! Just make sure to thaw it completely before preparation and dry it well.

2. What else can I add to the dish?
You can include other vegetables, such as zucchini or bell peppers, for a more complex flavor.

3. What are the nutritional benefits of trout?
Trout is rich in omega-3 fatty acids, protein, and vitamins, making it a healthy choice for your diet.

4. How can I store leftovers?
Seal the dish in an airtight container and keep it in the fridge for 1-2 days. It can be reheated, but it's best enjoyed fresh.

Calories and nutritional benefits:

A serving of baked trout contains approximately 350-400 calories, depending on the amount of oil and wine used. It is an excellent source of protein, essential fatty acids, and B vitamins, with a low carbohydrate content, making it ideal for a balanced diet.

Possible variations:

If you want to experiment, you can add black olives for a Mediterranean touch or use fresh herbs like basil or oregano for an extra flavor boost. Variations with sun-dried tomatoes or capers can bring an interesting note to this classic dish.

Surely, the dish of trout on a bed of vegetables in the oven with wine will become one of your favorites! Enjoy your meal!