Trout on a bed of roasted vegetables

Trout on a bed of vegetables in the oven

When it comes to fish recipes, trout is definitely a special choice, both for its delicate flavor and the nutritional benefits it offers. This recipe for trout on a bed of vegetables in the oven is not only a healthy choice but also extremely easy to prepare, making it ideal for a family dinner or a special occasion. The preparation time is approximately 20 minutes, and the baking time is 60 minutes, resulting in a delicious meal for 3-4 servings.

Necessary ingredients:

- 3 medium-sized trout (approximately 300-400g each)
- 2 medium carrots
- 1 celery
- 1 bunch of green onions
- 1 green bell pepper
- 1 red bell pepper
- 1 large glass of semi-dry white wine (approximately 400 ml)
- 450 ml water
- a few drops of sunflower oil
- 1 lemon
- 1 bunch of fresh dill
- salt and ground pepper, to taste

Steps for preparation:

1. Preparing the ingredients: Start by carefully cleaning and washing the trout. Make sure all the innards have been removed, and the fish is ready for cooking. You can ask the fishmonger to clean the trout for you if you don’t feel comfortable doing it at home.

2. Cutting the vegetables: In a large baking dish, cut the vegetables in various ways to add texture and color to the dish. The carrots can be cut into thin strips or rounds, the celery into small cubes, and the bell peppers into strips. Chop the green onions finely. This variety of shapes will not only add a pleasant appearance but also a delightful dining experience.

3. Forming the bed of vegetables: Put a few drops of sunflower oil in the baking dish, then arrange the cut vegetables in an even bed, forming three layers. This bed will act as a flavorful base for your trout.

4. Seasoning the fish: Drizzle the trout with a little sunflower oil and season with salt and pepper, both on the outside and optionally on the inside if you choose to add vegetables inside.

5. Adding the liquids: After placing the trout on the bed of vegetables, carefully pour the white wine and water into the dish. The liquid will help keep the fish moist and create a delicious sauce during baking.

6. Baking: Preheat the oven to 180 degrees Celsius (low heat) and place the dish inside. Bake the trout for approximately 60 minutes. It is important to check from time to time if the fish is well cooked. A trick is to look at the eyes of the trout; when they become opaque and the skin flakes easily, it is a sign that it is ready.

7. Finishing the dish: When the trout is browned and the sauce has reduced, take the dish out of the oven. Drizzle with a little lemon juice for an extra touch of freshness. You can garnish with lemon slices and sprinkle with finely chopped dill for a vibrant look and fresh taste.

Serving suggestions:
This trout on a bed of vegetables pairs wonderfully with a side of rice or baked potatoes. A green salad with lemon dressing or tzatziki sauce will perfectly complement the meal.

Tips and variations:
If you want to experiment, you can add other seasonal vegetables, such as zucchini or eggplant. You can also replace the white wine with a pale beer for a different flavor. Another delicious variation is to add a few green or black olives for a Mediterranean touch.

Nutritional benefits:
Trout is an excellent source of protein, omega-3 fatty acids, and essential vitamins. The added vegetables not only provide fiber but also vitamins and minerals that contribute to a healthy diet. This recipe is ideal for a balanced meal full of nutrients.

Frequently asked questions:

1. Can I use other types of fish? Yes, you can use sea bream or salmon, but the cooking time may vary.
2. What other vegetables can I add? Broccoli, asparagus, or zucchini are excellent options.
3. How can I store leftovers? Keep the leftovers in an airtight container in the refrigerator and consume them within 2-3 days.
4. Is this recipe diet-friendly? Yes, it is low in calories and high in protein, making it ideal for balanced diets.

Preparing this trout on a bed of vegetables in the oven will not only delight you with its flavors but also bring a touch of joy to your table. Try this simple and quick recipe, perfect for any occasion, and enjoy a delicious, healthy, and flavorful dinner!