Oven-baked trout and vegetable rice.

Delicious Baked Trout Recipe with Rice and Vegetables

Preparation time: 15 minutes
Baking time: 25 minutes
Total: 40 minutes
Servings: 2

Who doesn’t love a simple and healthy dish that brings together the fresh flavors of fish and vegetables? Baked trout, paired with fragrant rice and vegetables, is a perfect choice for a quick and nutritious dinner. This recipe is not only easy to make but also bursting with flavor, offering an explosion of tastes with every bite.

The history of baked trout dates back to ancient times when people began to appreciate the delicacies of freshwater. Rich in omega-3 fatty acids and protein, trout is considered a nutritious food that can easily be integrated into your diet. When combined with rice and vegetables, it becomes a complete meal, full of vitamins and minerals.

Ingredients for the trout:
- 2 fresh trout
- 1 medium carrot
- 4-5 medium tomatoes
- 1 teaspoon dried parsley
- Salt and pepper, to taste
- 100 ml olive oil (or sunflower oil)
- 200 ml water

Ingredients for the vegetable rice:
- 200 g rice (preferably short-grain)
- 1 medium onion
- 1 zucchini (any color)
- 300 g green asparagus
- 500 ml hot water
- 100 ml olive oil
- Salt and pepper, to taste

Instructions:

1. Preheat the oven: First, preheat the oven to 200 degrees Celsius. This step is crucial to ensure even baking of the trout, keeping it juicy and flavorful.

2. Clean and prepare the fish: Rinse the trout under cold running water, making sure they are free of any impurities. Then, place them in a greased baking dish or, to reduce fat usage, you can use parchment paper.

3. Add the vegetables: Slice the carrot into rounds or lengthwise, according to your preference. Place the carrot next to the trout in the dish. Slice the tomatoes and add them on top of the fish. They will not only add flavor but also a splash of color.

4. Season: Drizzle everything with olive oil, add salt, pepper, and the dried parsley. These seasonings will enhance the dish's flavor. Place the dish in the oven and bake for 25 minutes.

5. Prepare the vegetable rice: While the trout is baking, let's prepare the rice. Heat a large pan with 100 ml of oil, being careful not to make it too hot to avoid burning the ingredients.

6. Sauté the onion: Add the finely chopped onion and a pinch of salt to the pan. Let it sauté until it turns golden. This step will add a wonderful flavor to the rice.

7. Add the rice: Once the onion is ready, add the rice (without rinsing it to keep the starch that helps bind the grains) and stir for about a minute until the rice becomes translucent.

8. Add water: Pour in hot water, ensuring it is about one centimeter above the level of the rice. Reduce the heat to low and let it simmer for a few minutes.

9. Incorporate the vegetables: When the water has reduced, add the diced zucchini and asparagus, stirring gently. Continue adding water until it's above the vegetables and let it cook.

10. Finish the rice: After about 5 minutes, check the rice. If it’s cooked, add pepper and turn off the heat. Let the rice sit covered for 2-3 minutes to absorb the flavors.

11. Serve: Once the trout is ready, take it out of the oven and place it on plates alongside the vegetable rice. You can garnish with a few slices of fresh lemon for an extra touch of acidity and freshness.

Helpful tips:
- For an even more intense flavor, you can add a few green or black olives to the dish along with the tomatoes.
- If you enjoy stronger flavors, you can use fresh herbs like dill or thyme instead of dried parsley.
- Instead of trout, you can experiment with other fish like salmon or sea bream, which pair perfectly with this recipe.
- The rice can be enriched with other vegetables like carrots or peas to diversify its flavor.

Frequently asked questions:
1. Can I use frozen fish? Yes, but make sure to fully thaw and dry it well before cooking.
2. What type of rice is best for this recipe? Short-grain rice is ideal as it absorbs liquid well and binds nicely.
3. How can I make a vegetarian version of this dish? You can replace the trout with a mix of roasted vegetables, such as eggplant, zucchini, and bell peppers.

Nutritional benefits:
Trout is an excellent source of high-quality protein, B vitamins, selenium, and omega-3 fatty acids, which are essential for optimal health. The vegetable rice provides complex carbohydrates, fiber, and a variety of vitamins and minerals, making this dish balanced and nutritious.

Enjoy your meal! This baked trout recipe with rice and vegetables not only combines delicious flavors but is also a healthy choice for your meals. Savor every bite and enjoy your time in the kitchen!