Trout is an excellent source of those good nutrients our bodies need, including Omega 3s, iron, vitamins and protein. But I eat it because it’s delicious.
If you’ve worked with fillets, now it’s time to graduate to the whole fish. This is the big leagues my friends, but it’s really not difficult at all. I’ll show you how to prepare a light, healthy din din that is a fitting tribute to those who sat for hours waiting for a nibble on the fishing line – or to those who stood on line at the fish store waiting to be served. Same thing.
(If you’re anything like this city girl, and you want to be able to say you caught this trout yourself -- ask the guy at the fish counter to toss it over to you.)
So here is my recipe for Mediterranean Baked Trout with Fennel Salad. Make it once, and you’ll do it again.
- Cook Time
- Prep Time
- 6 whole fish and about 1 ½ cups saladServings
- 2 small bulbs fennel, thinly sliced
- 2 tablespoon capers
- 1 lemon, juiced
- ¼ cup parsley leaves
- 2 tablespoon extra virgin olive oil, such as Colavita
- 6 whole small trout, cleaned and butterflied
- 1 small red onion, peeled and sliced
- 1 large lemon, thinly sliced
- 1 small bunch parsley
- 12 sprig fresh oregano
- ¼ cup extra virgin olive oil, such as Colavita
- 1 teaspoon kosher salt
- Freshly ground black pepper
In a small bowl, combine fennel, capers, lemon juice, parsley and olive oil and set aside.
Preheat oven to 400°F. Lay trout on a greased baking sheet. Stuff each fish with slices of red onion, lemon, whole sprigs of parsley and oregano. Drizzle with olive oil and season with salt and pepper.
Bake 15 to 18 minutes or until fish is firm and flakey. Serve with fennel salad.