Oven Baked Trout with Potatoes
Whole trout baked over sliced potatoes, onion, and red bell pepper, then finished with a warm garlic-parsley sauce. The vegetables cook first so they become tender without overcooking the fish.
Ingredients
For the trout and vegetables
- 3 medium potatoes peeled and sliced
- 1 medium onion peeled and sliced
- 1 red bell pepper sliced
- 1 teaspoon salt
- ½ teaspoon freshly ground black pepper
- 50 ml extra virgin olive oil
- 100 ml white wine
- 2 whole trout
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
For the garlic-parsley sauce
- 50 ml extra virgin olive oil
- 3 cloves garlic minced
- Chopped fresh parsley
- 60 ml white wine vinegar
Instructions
- Preheat the oven to 350° / 180°C. Arrange the sliced potatoes, onion, and red bell pepper evenly in a baking dish. Drizzle with 50 ml extra virgin olive oil and season with 1 teaspoon salt and ½ teaspoon freshly ground black pepper.
- Bake the vegetables for 15 minutes. Remove the dish from the oven and gently stir the vegetables so the pieces around the edges cook evenly. Pour in 100 ml white wine, and return the dish to the oven for 7 minutes.
- Place the 2 whole trout over the partially cooked vegetables. Season the fish with ½ teaspoon salt and ¼ teaspoon freshly ground black pepper.
- Bake the oven baked trout for 12 minutes, checking it after 10 minutes. The fish is ready when the flesh is opaque and flakes easily with a fork at its thickest part.
- While the trout cooks, heat 50 ml extra virgin olive oil in a small pan over medium heat. Add 3 cloves garlic , minced, and chopped parsley. Cook for 1 minute, just until the garlic becomes fragrant without browning.
- Remove the pan from the heat. Carefully add 60 ml white wine vinegar, and gently swirl the pan until the garlic-parsley sauce comes together.
- Serve the trout over the baked vegetables and spoon the warm garlic-parsley sauce over the fish just before serving.
Notes
Check the fish early: I begin checking the trout after 10 minutes because whole fish can dry out quickly once the flesh is fully cooked.
Keep the garlic pale: Cook the garlic only until fragrant. I avoid letting it brown because a bitter garlic flavor can overpower the mild trout.
Use an even vegetable layer: Spreading the potatoes, onion, and pepper across the baking dish helps them soften at a similar rate before the trout is added.
Finish with the sauce: I spoon the warm garlic-parsley sauce over the fish immediately before serving so its sharp, aromatic flavor remains noticeable.
Nutrition
Calories: 498kcal | Carbohydrates: 12g | Protein: 2g | Fat: 46g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 33g | Cholesterol: 1mg | Sodium: 1756mg | Potassium: 287mg | Fiber: 2g | Sugar: 5g | Vitamin A: 1869IU | Vitamin C: 82mg | Calcium: 37mg | Iron: 1mg
