Garlic Trout with Vegetables
Trout is truly amazing fish! It tastes perfect when cooked, fried, baked, or grilled. Can be stuffed with different ingredients, brushed with all sorts of marinades, and served with almost everything you have on hand.
The base for this classic Italian recipe is garlic with its powerful, pungent flavor that improves the overall flavor of fish.
Besides its great taste, garlic has a truly amazing antivirus, antibacterial, antifungal, and antioxidant properties which makes it a great food to add into your daily diet.
The main ingredient of garlic is allicin which is responsible for good heart health, increased blood flow, and reduced risk of heart disease.
Trout, on the other hand, is an excellent source of healthy protein, omega-3 fatty acids, potassium, phosphorus, B vitamins, and selenium.
Unlike most foods, cooking, baking, grilling, or steaming the trout actually increases its fantastic health benefits. This is why you should consider adding this recipe (or some modified version of choice) into your weekly meal plan.
Serving trout with different sides like fresh vegetables, boiled potatoes, mashed cauliflower, or steamed beans will make things more interesting and give your body a wide range of essential nutrients it needs. Enjoy!
Preparation time: 20 minutes
Cooking time: 10-15 minutes
- 2 pieces (10oz each) whole trout, cleaned and gutted
- 1 tbsp extra virgin olive oil
- 2 tbsp freshly squeezed lemon juice
- 2 garlic cloves, crushed
- ½ tsp sea salt
- 2 tbsp fresh parsley leaves, finely chopped
Preheat the oven to 400 degrees F. Line a baking sheet with some parchment paper and set aside.
If the fish is not already cleaned and gutted, make sure to do that under running water. Pat dry with a piece of kitchen paper and place on a serving plate. Generously rub with salt and let it sit for a while.
Now, prepare the olive oil marinade. In a small bowl, combine together olive oil, lemon juice, garlic, and finely chopped parsley. Whisk all well and taste for seasoning. You can add a pinch of dried thyme or rosemary – those two herbs go perfectly with all types of fish.
Slash each trout with a knife, about ¼ inch deep. Generously brush with the garlic mixture and place on the prepared baking sheet.
Bake for 10-12 minutes. When the fish is almost done, increase the oven temperature to 450 degrees and continue to bake until lightly charred and crispy (optionally turn on the oven’s fan for a couple of minutes before removing the fish).
Remove the fish from the oven and optionally sprinkle with some freshly squeezed lemon juice.
Serve with fresh cabbage, sliced cucumber, fresh goat’s cheese, and some Kalamata olives.
Nutrition information per serving:
Kcal: 427, Protein: 61.9g, Total Carbs: 1.6g, Dietary Fibers: 0.3g, Total Fat: 17.6g
Trout, is an excellent source of healthy protein, omega-3 fatty acids, potassium, phosphorus, B vitamins, and selenium. Unlike most foods, cooking, baking, grilling, or steaming the trout actually increases its fantastic health benefits.