Baked Trout

Baked Trout

Baked trout is a wonderfully easy and healthy seafood dish that combines the delicate, flaky texture of fresh trout with simple seasonings.

Baking trout preserves its moisture, creating a tender, juicy fish that is subtly flavored with herbs and spices.

This dish is ideal for anyone seeking a quick, nutritious meal that doesn’t compromise on taste. Whether you’re an experienced cook or a beginner, baked trout is a dish that anyone can master.

With minimal ingredients and a straightforward cooking method, baked trout allows the natural flavors of the fish to shine. It’s perfect for a light dinner or a special occasion, and it pairs beautifully with a variety of side dishes, from roasted vegetables to fresh salads. Let’s dive into the recipe!

Ingredients

2 whole trout (about 1 pound each), cleaned and gutted

2 tablespoons olive oil

1 lemon, sliced into rounds

2 cloves garlic, minced

1 tablespoon fresh parsley, chopped

1 teaspoon fresh thyme leaves

Salt and freshly ground black pepper, to taste

1 tablespoon butter (optional, for extra richness)

Fresh parsley for garnish (optional)

How to Make Baked Trout

Preheat the Oven:

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray to prevent sticking. If you have a baking dish, you can also use that for a more elegant presentation.

Prepare the Trout:

Rinse the trout under cold water and pat it dry with paper towels. If your fish is whole, ensure the cavity is cleaned and ready for seasoning. You can ask your fishmonger to gut the fish if you prefer not to do it yourself.

Season the Trout:

Place the trout on the prepared baking sheet or in the baking dish. Drizzle the fish with olive oil on both sides, ensuring it’s evenly coated. Season both the inside and outside of the fish with salt and freshly ground black pepper. Stuff the cavity of the fish with a few slices of lemon, the minced garlic, and some fresh thyme leaves.

Add the Butter (Optional):

For extra richness, you can place small pats of butter on top of the trout before baking. The butter will melt and help keep the fish moist while adding flavor.

Bake the Trout:

Place the fish in the preheated oven and bake for 20-25 minutes, or until the trout is cooked through. The flesh should easily flake with a fork, and the internal temperature should reach 145°F (63°C). If you’re using larger trout, you may need to adjust the cooking time slightly.

Garnish and Serve:

Once the trout is done baking, remove it from the oven and let it rest for a few minutes. Garnish with fresh chopped parsley and serve with additional lemon slices. Serve the fish whole, or you can filet it before serving if you prefer individual portions.

Chef’s Note

Trout Selection: When choosing trout, look for fish with clear, bright eyes and shiny, moist skin. The flesh should be firm and free of any off-putting odor.

Herb Variations: Feel free to experiment with other herbs such as dill or rosemary to customize the flavor. Trout pairs especially well with fresh, aromatic herbs.

Cooking Time: Keep an eye on the trout as it bakes, as it cooks quickly. Overcooking can cause the fish to dry out. For best results, use a meat thermometer to check the internal temperature.

Serving Suggestions: Baked trout pairs wonderfully with a simple green salad, roasted vegetables, or steamed rice. You can also serve it with a side of potatoes for a more substantial meal.

Whole Fish Cooking: Cooking whole fish allows the flavors to intensify as the fish retains more moisture. If you prefer, you can also bake the trout fillets, adjusting the cooking time accordingly.

Nutrition Information (Per Serving, 1 Trout)

Calories: 280

Protein: 30g

Carbohydrates: 3g

Fat: 16g

Fiber: 1g

Sodium: 180mg

Conclusion

Baked trout is an incredibly simple yet flavorful dish that allows the natural taste of fresh fish to shine through. The combination of olive oil, lemon, garlic, and thyme creates a fragrant, zesty dish that is perfect for any occasion. Whether you’re preparing dinner for yourself or entertaining guests, baked trout is sure to impress with its moist texture and subtle flavors. This healthy seafood option is rich in protein and omega-3 fatty acids, making it both delicious and nutritious. Enjoy it with your favorite sides for a complete and satisfying meal.