I needed to cook fish for the day of release and I chose trout with oven vegetables. The whole trout, cleaned at home, is very suitable when you don't want to spend much time in the kitchen, but want a main dish that looks good and tastes great. I always mix the vegetables based on what I have in the fridge, but today I went with red onion, carrot, mushrooms, cherry tomatoes, and black olives at the end.
Quick Info
Total time: about 50 minutes
Preparation time: 10-15 minutes
Baking time: 30-40 minutes
Servings: 2
Difficulty: easy
Recipe type: main dish, suitable for fasting days with fish release or when you want a lighter meal
Ingredients
2 whole trout, scaled and gutted
Salt
Pepper
4 champignon mushrooms
1 red onion
5-6 cherry tomatoes
1 carrot
Half a lemon
A handful of black olives
Olive oil
Preparation method
1. Wash the trout well and scale them if they aren’t already done. I prefer to check again to ensure no scales are left.
2. Slice the red onion and carrot into thin rounds. Clean the mushrooms (I peel them with a small knife, but a teaspoon works too, depending on how fresh they are). Cut the cherry tomatoes into quarters.
3. In a large baking dish, put a thin layer of olive oil. Place the fish in the dish. Sprinkle salt and pepper both outside and inside, without overdoing it.
4. Stuff each trout with a few slices of mushrooms, a few pieces of tomatoes, and two or three thin slices of lemon. Arrange the remaining vegetables (onion, carrot, mushrooms, and tomatoes) around the fish in the dish.
5. Drizzle a little more olive oil over everything and, if you want, add a pinch of salt on the vegetables.
6. Bake in the oven at 180°C, in the middle rack. Let it bake for about 30-40 minutes. Avoid opening the oven door too often.
7. 5-10 minutes before it’s done, toss a handful of black olives into the dish. Don’t add them earlier to prevent them from drying out or becoming bitter.
8. Remove the dish and let the fish rest for 5 minutes before transferring them to plates.
Why I make this recipe often
It’s quick to prepare, doesn’t require constant attention, and you can vary the vegetables based on what you have at home. Oven-baked trout with vegetables is light, doesn’t create much mess, and tastes good even the next day if there’s anything left.
Tips and Variations
Tips
- Check if the trout has any scales left on the skin, otherwise they will be noticeable when served.
- Cut the vegetables thinly so they cook along with the fish.
- Don’t leave the fish too long, otherwise the meat can dry out.
Substitutions
- You can use yellow onion instead of red onion.
- If you don’t have cherry tomatoes, regular tomatoes cut smaller will work too.
- The carrot can be replaced with parsnip if you like its taste.
Variations
- Add a few sprigs of fresh parsley when serving, if you have it.
- You can also try using trout fillets, but the baking time needs to be adjusted (they cook faster).
Serving ideas
- It goes well on its own, with bread, or with a light side of rice.
- You can add a squeeze of fresh lemon at the end, to taste.
- If you’re fasting, don’t add anything else; the recipe is complete as it is.
Frequently Asked Questions
Does the trout need to marinate beforehand?
No, it’s not necessary. Salt and pepper inside and out, just before cooking, are sufficient.
How do I know when the trout is done?
The meat should be white, opaque, and flake easily with a fork. If the trout is small, sometimes 30 minutes is enough.
Can I use frozen fish?
Yes, but you need to thaw it completely and pat it dry with paper to avoid excess water in the dish.
What should I do if the vegetables aren’t done after 40 minutes?
If the fish is done, remove it and let the vegetables cook for another 5-10 minutes. However, if you cut them thinly, they should cook on time.
Can I add white wine to the dish?
The basic recipe doesn’t include wine, but if you want, you can add 2-3 tablespoons around the edge of the dish, not over the fish.
Nutritional Values
Approximately, for one serving: 300-350 kcal.
Protein: 30-35g
Fat: 12-15g
Carbohydrates: 8-12g (from vegetables, without side dish)
Values are approximate and can vary depending on the exact amount of oil and vegetables used.
Storage and Reheating
If there are leftovers, the trout with vegetables can be kept in the fridge, in a covered container, for up to 24 hours. Reheat in the oven on low heat or in the microwave. Reheated trout may be slightly drier, so it’s good to add a teaspoon of water over it before heating. I don’t recommend keeping it for more than a day, as the texture of the fish changes.
Quick Info
Total time: about 50 minutes
Preparation time: 10-15 minutes
Baking time: 30-40 minutes
Servings: 2
Difficulty: easy
Recipe type: main dish, suitable for fasting days with fish release or when you want a lighter meal
Ingredients
2 whole trout, scaled and gutted
Salt
Pepper
4 champignon mushrooms
1 red onion
5-6 cherry tomatoes
1 carrot
Half a lemon
A handful of black olives
Olive oil
Preparation method
1. Wash the trout well and scale them if they aren’t already done. I prefer to check again to ensure no scales are left.
2. Slice the red onion and carrot into thin rounds. Clean the mushrooms (I peel them with a small knife, but a teaspoon works too, depending on how fresh they are). Cut the cherry tomatoes into quarters.
3. In a large baking dish, put a thin layer of olive oil. Place the fish in the dish. Sprinkle salt and pepper both outside and inside, without overdoing it.
4. Stuff each trout with a few slices of mushrooms, a few pieces of tomatoes, and two or three thin slices of lemon. Arrange the remaining vegetables (onion, carrot, mushrooms, and tomatoes) around the fish in the dish.
5. Drizzle a little more olive oil over everything and, if you want, add a pinch of salt on the vegetables.
6. Bake in the oven at 180°C, in the middle rack. Let it bake for about 30-40 minutes. Avoid opening the oven door too often.
7. 5-10 minutes before it’s done, toss a handful of black olives into the dish. Don’t add them earlier to prevent them from drying out or becoming bitter.
8. Remove the dish and let the fish rest for 5 minutes before transferring them to plates.
Why I make this recipe often
It’s quick to prepare, doesn’t require constant attention, and you can vary the vegetables based on what you have at home. Oven-baked trout with vegetables is light, doesn’t create much mess, and tastes good even the next day if there’s anything left.
Tips and Variations
Tips
- Check if the trout has any scales left on the skin, otherwise they will be noticeable when served.
- Cut the vegetables thinly so they cook along with the fish.
- Don’t leave the fish too long, otherwise the meat can dry out.
Substitutions
- You can use yellow onion instead of red onion.
- If you don’t have cherry tomatoes, regular tomatoes cut smaller will work too.
- The carrot can be replaced with parsnip if you like its taste.
Variations
- Add a few sprigs of fresh parsley when serving, if you have it.
- You can also try using trout fillets, but the baking time needs to be adjusted (they cook faster).
Serving ideas
- It goes well on its own, with bread, or with a light side of rice.
- You can add a squeeze of fresh lemon at the end, to taste.
- If you’re fasting, don’t add anything else; the recipe is complete as it is.
Frequently Asked Questions
Does the trout need to marinate beforehand?
No, it’s not necessary. Salt and pepper inside and out, just before cooking, are sufficient.
How do I know when the trout is done?
The meat should be white, opaque, and flake easily with a fork. If the trout is small, sometimes 30 minutes is enough.
Can I use frozen fish?
Yes, but you need to thaw it completely and pat it dry with paper to avoid excess water in the dish.
What should I do if the vegetables aren’t done after 40 minutes?
If the fish is done, remove it and let the vegetables cook for another 5-10 minutes. However, if you cut them thinly, they should cook on time.
Can I add white wine to the dish?
The basic recipe doesn’t include wine, but if you want, you can add 2-3 tablespoons around the edge of the dish, not over the fish.
Nutritional Values
Approximately, for one serving: 300-350 kcal.
Protein: 30-35g
Fat: 12-15g
Carbohydrates: 8-12g (from vegetables, without side dish)
Values are approximate and can vary depending on the exact amount of oil and vegetables used.
Storage and Reheating
If there are leftovers, the trout with vegetables can be kept in the fridge, in a covered container, for up to 24 hours. Reheat in the oven on low heat or in the microwave. Reheated trout may be slightly drier, so it’s good to add a teaspoon of water over it before heating. I don’t recommend keeping it for more than a day, as the texture of the fish changes.