Trout with garlic sauce

Oven-Baked Trout: A Healthy and Quick Delight

Preparation Time: 15 minutes
Marinating Time: 20 minutes
Baking Time: 30 minutes
Total: 1 hour
Number of Servings: 3

Today, I invite you to discover a delicious and healthy recipe, perfect for any occasion, especially for those days when you want to treat yourself to a special dish without much effort. I will prepare with you an oven-baked trout, marinated with fresh herb flavors and served alongside a side of green beans. This dish is not only rich in nutrients but also extremely tasty, offering you an unforgettable culinary experience.

1. A Brief History of the Recipe

Fish recipes have been an integral part of traditional cuisine since ancient times. Fish, as a source of protein, has been used by civilizations around the world, and marinating is a technique used to enhance flavors and preserve freshness. This simple and quick recipe pays homage to these traditions, combining fresh ingredients with cooking techniques accessible to everyone.

2. Ingredients

For this delight, you will need the following ingredients:

- 3 pieces of fresh trout (approximately 200g each)
- 3 garlic cloves
- 1 red onion
- 2-3 tablespoons of olive oil
- Juice of half a lime (or lemon, if you prefer)
- Salt, to taste
- 2 sprigs of fresh rosemary
- 4-5 sprigs of fresh thyme

For the garlic sauce:
- 1 egg yolk
- 50 ml sunflower oil
- 2 teaspoons lime juice
- 2 garlic cloves
- Salt, to taste
- 1/4 teaspoon turmeric
- 1/4 teaspoon mustard

For the side:
- Yellow green beans (frozen is an excellent option)
- Salt, to taste
- 1 tablespoon of olive oil
- 1 teaspoon of butter

3. Step by Step: Cooking Guide

Step 1: Preparing the Fish
Start by cleaning the trout of scales, entrails, and cutting off the head and tail. Ensure that the fish is fresh, as this will influence the final taste of the dish. If available, ask your fishmonger for freshly caught fish; the taste will be incomparable.

Step 2: Aromatic Marinade
In a bowl, finely chop the red onion and add the crushed garlic. Add the chopped thyme and rosemary leaves, then pour in the olive oil and lime juice. Mix the ingredients well to allow the flavors to blend. Let the marinade sit for 5 minutes.

Step 3: Marinating the Fish
Use the obtained marinade to generously coat the trout. Place it in a greased baking dish with a little olive oil and add a few slices of lime at the bottom of the dish. Place the trout on top, ensuring that the entire surface is covered with the marinade. Cover the dish with plastic wrap and let the fish marinate in the refrigerator for 15-20 minutes. If you have time, let it marinate for a few hours to intensify the flavors.

Step 4: Garlic Sauce
In a mortar, crush the garlic together with a pinch of salt. In another container, use a mixer to combine the egg yolk and mustard, gradually adding the sunflower oil to create a mayonnaise. Once you achieve a creamy consistency, add the crushed garlic, turmeric, and lime juice. Mix well and add salt to taste. The sauce will add a delicious flavor to the trout and will perfectly complement the side dish.

Step 5: Green Bean Side
In a pan, heat a tablespoon of olive oil over high heat. Add the frozen green beans and sauté for a few minutes, stirring frequently. When the water has evaporated, add salt and a teaspoon of butter for extra flavor. The beans will become crispy and full of taste, making them the ideal side for your fish.

Step 6: Baking the Fish
Preheat the oven to 200 degrees Celsius. Place the dish with trout in the oven and let it bake for 20-30 minutes. The fish is ready when the flesh becomes opaque and flakes easily with a fork.

Step 7: Serving
Remove the trout from the oven and let it rest for a few minutes before serving. Place the fish on plates alongside the green bean side and drizzle with the garlic sauce. A glass of white wine pairs perfectly with this dish, adding an extra touch of elegance to the meal.

4. Helpful Tips

- Choose fresh fish, preferably from a trusted source. Look at its eyes: if they are clear and bright, it's a sign of freshness.
- Experiment with other fresh herbs, such as basil or dill, if you want to change the flavors.
- If you want a spicier version, add a bit of chopped chili pepper to the marinade.
- The garlic sauce can also be used as a dressing for salads or as a dip for other dishes.

5. Frequently Asked Questions

- Can I use another type of fish?
Of course! This recipe is versatile and can be adapted with other types of fish, such as salmon or sea bream. Check the cooking time, as different types of fish may require different cooking times.

- Can I prepare this dish in advance?
Although it is best when freshly cooked, you can marinate the fish a few hours before baking. The green bean side can be prepared in advance, and the garlic sauce keeps well in the refrigerator.

- What drinks pair well with this dish?
A dry white wine, such as Sauvignon Blanc or Chardonnay, will perfectly complement the flavors of the fish. Additionally, a chilled herbal tea with mint or lemon can be a refreshing choice.

This oven-baked trout recipe is not only a healthy option but also a true feast for the taste buds. So, don’t hesitate to try it and adapt it to your liking. Enjoy your meal!