Trout’s main advantage is its tender—tasting meat. There are different ways to cook trout. This healthy fish will be equally good in a warm salad, in a rich soup, and in the form of a barbecue. How to cook delicious and juicy trout in the oven.
It is very convenient to bake trout in the oven. You can put it on a baking sheet whole or cut into pieces. And vegetables, sauces, spices and herbs will help make the taste of the dish more interesting.
Tips on how to bake fresh and frozen trout?
Trout baked in the oven is satisfying and delicious. With this method of cooking, more useful substances are stored in fish than, for example, when frying. Before baking, we recommend that you follow these steps:
1. Pre-defrost the frozen trout. Do this gradually — on the bottom shelf of the refrigerator, so that the meat retains its appetizing layered texture and natural color.
2. For faster defrosting, place the fish wrapped in an airtight bag in a deep container and fill with cold water. After about an hour, the trout will acquire the desired softness, after which you can start cooking.
3. If the carcass is whole, gut it. If necessary, remove the fins, gills, and head. Rinse the gutted fish well in cool water, then pat it with a paper towel;
4. It is advisable not to remove the scales — after baking, it will become almost invisible, but at the same time it will protect the fish from drying out. If, for aesthetic reasons, you have cleaned the trout from the scales, then salt the fish with caution.
5. Do not defrost the carcass to the end if you plan to cut the trout into steaks before baking. Slightly frozen pieces will turn out to be more accurate, and it will be easier to gut them.
How to bake trout in the oven? How to cook delicious and juicy trout in the oven.
To cook delicious trout in the oven, bake it with asparagus, red bell pepper, zucchini, tomatoes, sweet potatoes or fennel. As additional flavor accents, use capers, garlic, lemon, cream cheese, honey, white wine, ginger.
As for greens, trout is best combined with spinach, dill, parsley, rosemary, basil, coriander, tarragon. To make sure the fish is juicy, soak it in a marinade, for which you can use the following combinations of products:
lemon juice, olive oil, a mixture of chopped herbs;
soy sauce, honey, garlic, lemon juice;
mild Dijon mustard, maple syrup, olive oil, garlic;
sesame oil, soy sauce, ginger, pepper, garlic;
freshly squeezed lime and orange juice, chili pepper powder, cumin;
melted butter, garlic, lemon juice;
canned pineapple, natural yogurt, garlic, chopped herbs;
parsley, white wine (or wine vinegar), lemon juice, olive oil.
Trout is very easy to over-dry in the oven. The juiciness of the meat directly depends on the correct temperature and the time the fish is in the oven.
To check the readiness of the carcass, pierce it with a toothpick. If clear juice flows out of the hole, it means that the trout is ready for consumption. Also, a well-baked fish will easily separate the dorsal fin.
#1. How to bake trout in the oven whole? How to cook delicious and juicy trout in the oven.
Baked trout is a versatile dish, which is quite easy to cook at home. Choose a bigger fish so that there is definitely enough for all family members, and follow the recommendations from the recipe.
Ingredients:
trout carcass (headless, gutted) 1pc
lemons 1 pc.
oranges 1 pc.
cherry tomatoes 3 pcs.
rosemary 3 sprigs
olive oil 4 tablespoons
ground black pepper to taste
salt to taste
Instruction:
Rinse the gutted fish carcass well in running water. Blot the outside and inside with paper towels. Cut off the fins.
Make 4-5 shallow cuts on the fish on one side with a sharp knife.
Pour olive oil over the trout. Spread it with your hands all over the carcass. Next, sprinkle the fish on all sides with lemon juice. Season with pepper and salt, including in the abdomen.
Slice the orange and the rest of the lemon into slices.
Cover the baking sheet with two layers of foil. Place the trout on it, cut side up.
To prevent the juice from spreading over the baking sheet during the baking process, make sides from the foil on which the fish lies. Leave the trout to “rest” for 25 minutes.
After the specified time, place cherry tomatoes, fruit circles and rosemary sprigs to the fish. Send everything to bake in the oven at 392F for 20 minutes.
#2. How to bake trout steaks in the oven?
Cooking tender trout steaks in the oven is a great way to please your loved ones with a delicious and healthy lunch. You can cut the fish yourself, or buy ready-made steaks at the store.
Ingredients:
trout (steaks) 5 pcs.
dried saffron to taste
vegetable oil 1 tablespoon
lemon juice 1 tablespoon
ground black pepper to taste
salt to taste
Instruction:
In a deep container, mix: freshly squeezed lemon juice, salt, ground pepper and saffron. Dip each steak in the resulting marinade. Leave the fish to marinate for 50-60 minutes.
Grease a baking sheet with vegetable oil. Lay out the steaks. Bake them in a preheated 392F oven for 25-30 minutes. Serve juicy trout steaks with a side dish of zucchini or white rice.
#3. Trout fillet with broccoli and cauliflower. How to cook delicious and juicy trout in the oven.
Trout baked in the oven with vegetables will decorate both the everyday and the festive table. Vegetables can be chosen according to your taste.
Ingredients:
trout fillet 17.64oz
carrots 2 pcs.
fresh broccoli 7.0oz
fresh cauliflower 7.0oz
lemons 0.5 pcs.
olive oil 1 tbsp
salt — to taste
freshly ground black pepper to taste
Marinade:
olive oil 1 tablespoon
soy sauce 1 tablespoon
liquid honey 1 tablespoon
orange juice 1 tablespoon
lemon juice 1 teaspoon
freshly ground black pepper to taste
salt to taste
Instruction:
Cut the trout fillet into portions. Mix all the ingredients for the marinade, put the fish in it and leave for 30 minutes.
Prepare the vegetables and fruits. Cut the carrots and half a lemon into circles, disassemble the cabbage into inflorescences.
Sprinkle the ceramic mold with olive oil, lay out the vegetables. Season them with salt and pepper and drizzle with olive oil.
Put the pieces of pickled trout on the vegetables. Brush each piece additionally with the remaining marinade. Put the lemon slices. Place the mold in the oven, preheated to 392F. Bake for 20 minutes.
#4. Recipe for delicious trout with potatoes in the oven
Completing our selection of recipes is a dish for all occasions — trout in cream, baked in the oven with potatoes.
Ingredients:
potatoes 7.0oz
trout fillet 14.2oz
parmesan 3.53oz
onion 2 pcs.
cream 20% 1 cup
milk 1/2 cup
vegetable oil 2 tablespoons
the greens are fresh to taste
salt to taste
freshly ground black pepper to taste
Cooking method:
Chop the onion into feathers and fry in vegetable oil until soft.
Peel the potatoes and cut them into thin slices. Grease the baking dish with vegetable oil, lay out a layer of potatoes, sprinkle with salt and pepper. Put the fried onions in the next layer.
Repeat the layers, adding spices to taste. Mix the milk and cream. Pour the mixture over the potatoes in the mold so that the vegetable layers are almost completely covered with liquid.
Bake the potatoes at 356F for 35 minutes.
Cut the trout fillet into small pieces, mix with the remaining cream and chopped herbs.
Remove the potatoes from the oven and sprinkle them with a layer of grated parmesan.
Put the fish in a creamy filling on the cheese. Bake the dish at 356F for another 20 minutes. Serve warm.
#5.Bake trout in the oven in foil with avocado and white wine. How to cook delicious and juicy trout in the oven.
We present to your attention an unusual recipe for cooking trout. In addition to traditional ingredients such as lemon and olive oil, there is an exotic avocado.
Ingredients:
trout fillet 17.64oz
lemons 1 pc.
onion 1/2 pcs.
olive oil 2 tablespoons
dry white wine 1/2 cup
avocado 1 pc.
cherry tomatoes 6 pcs.
dried basil to taste
ground black pepper to taste
salt to taste
Instruction:
Remove the zest from the lemon. Squeeze the juice out of the citrus pulp.
Add salt to the fish, sprinkle with freshly squeezed lemon juice. Leave to marinate for 20 minutes.
Peel the avocado, remove the stone. Cut the fruit pulp into large cubes. Peel the onion and cut it into half rings.
Put the avocado and onion in a saucepan. Pour in the olive oil. Fry over medium heat for 3-4 minutes.
Remove the saucepan from the stove. Add white wine, pepper and salt, and basil to the onion and avocado. Mix it up. Leave it on for 20 minutes.
Place the foil in the baking dish, make the sides. Add some of the avocado sauce and sprinkle with lemon zest.
Put the trout fillets on top. Pour over the rest of the sauce and add the halves of cherry tomatoes.
Cover the fish with foil so that all the juices are preserved inside. Bake at 356F for 35 minutes.
(1) – “Switch from whatever fats you use now to extra virgin olive oil. Start by using olive oil in cooking, and then try some new salad dressings with olive oil as the base. Finally, use olive oil in place of butter on your crusty bread.
Eat nuts and olives. Consume a handful of raw nuts every day as a healthy replacement for processed snacks.
Add whole-grain bread or other whole grains to the meal. Select dense, chewy, country-style loaves without added sugar or butter. Experiment with bulgur, barley, farro, couscous, and whole-grain pasta.
Begin or end each meal with a salad. Choose crisp, dark greens and whatever vegetables are in season.
Add more and different vegetables to the menu. Add an extra serving of vegetables to both lunch and dinner, aiming for three to four servings a day. Try a new vegetable every week.
Eat at least three servings a week of legumes. Options include lentils, chickpeas, beans, and peas.
Eat less meat. Choose lean poultry in moderate, 3- to 4-ounce portions. Save red meat for occasional consumption or use meat as a condiment, accompanied by lots of vegetables, as in stews, stir-fries, and soups. Eat more fish, aiming for two to three servings a week. Both canned and fresh fish are fine.
Substitute wine in moderation for other alcoholic beverages. Replace beer or liquors with wine — no more than two 5-ounce glasses per day for men, and one glass per day for women.
Cut out sugary beverages. Replace soda and juices with water.
Eat less high-fat, high-sugar desserts. Poached or fresh fruit is best. Aim for three servings of fresh fruit a day. Save cakes and pastries for special occasions.
Seek out the best quality food available. Farmer’s markets are an excellent source of locally grown, seasonal foods.
Finally, try to have dinner as a family as often as possible. Food as a communal, shared experience is a big part of the Mediterranean approach.”
(1) – Harvard Medical School; A practical guide to the Mediterranean diet; By Katherine D. McManus, MS, RD, LDN, Contributor; March 22, 2023.
