Oven Baked Trout
This oven baked trout comes out tender, flaky, and full of fresh flavor. Baked over simple vegetables with a light garlic sauce, it’s an easy, 35-minute dinner that still feels special enough to serve any night of the week.
Ingredients
- 3 Potatoes Sliced
- 1 Onion Sliced
- 1 Red Bell Pepper Sliced
- 1 teaspoon Salt
- ½ teaspoon Black Pepper Freshly ground
- 50 ml Extra Virgin Olive Oil
- 100 ml White Wine
- 2 Trout Fish
- ½ teaspoon Salt
- ¼ teaspoon Black Pepper Freshly ground
For Garlic Sauce:
- 50 ml Extra Virgin Olive Oil
- 3 Cloves Garlic Minced
- Parsley Chopped
- 60 ml Vinegar
Instructions
- Preheat the oven to 392°F (200°C) or 350°F (180°C) for fan-forced.
- Peel the potatoes and onion, then slice them along with the red pepper. Spread the vegetables evenly in a baking dish. Drizzle the vegetables with extra virgin olive oil, season with salt and black pepper, and bake for 15 minutes. Remove the tray from the oven, stir the vegetables gently, pour in the white wine, and return to the oven for 7 minutes.
- Place the trout on top of the vegetables, season with salt and black pepper, and bake for 12 minutes, until the fish is cooked through and the vegetables are soft.
- For the garlic sauce, heat the extra virgin olive oil in a small pan over medium heat. Add the minced garlic and parsley, and cook for 1 minute until fragrant. Turn off the heat, pour in the white wine vinegar, and swirl the pan in an encircling motion to emulsify the sauce.
- Serve the baked trout with the roasted vegetables and drizzle with the garlic sauce.
Notes
Vegetables First: I like to give the vegetables a head start in the oven for 15 minutes so they soften nicely before the trout goes on top.
Fresh Garlic Flavor: I always add the garlic sauce at the very end, so it stays bright and doesn’t lose its punch.
Crispier Finish: I sometimes switch on the broiler for the last 2 minutes because it gives the trout skin a light, crisp edge.
Wine Swap: If I’m out of white wine, I just use a splash of chicken broth; it still brings great flavor to the dish.
Nutrition
Calories: 1246kcal | Carbohydrates: 68g | Protein: 79g | Fat: 69g | Saturated Fat: 10g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 44g | Cholesterol: 197mg | Sodium: 1950mg | Potassium: 2844mg | Fiber: 10g | Sugar: 8g | Vitamin A: 2069IU | Vitamin C: 146mg | Calcium: 221mg | Iron: 9mg
