Baked Trout on a Bed of Vegetables
If you can get your hands on some fresh trout, it is one of the most delicious, delicate fishes to enjoy. And, as an oily fish, trout also contains important Omega-3 fatty acids – which help our bodies regulate inflammation, amongst other functions. It pairs perfectly with the vibrant colours of the tomatoes and sweet potato, and the zingy capers.
Ask your fishmonger to scale, gut and clean the fish before bringing it home. You could also try this recipe with a couple of mackerel instead – but slightly decrease the cooking time as they’re likely to be smaller.
- 1 medium trout 450g, gutted and cleaned
- 1 medium sweet potato, peeled and sliced
- 3 medium tomatoes, sliced
- 1 lemon, sliced
- 2 medium red onion, sliced
- 5 sprigs of fresh thyme
- 2 clove garlic, grated or crushed
- Olive oil
- Salt and pepper
- 100 – 150ml water
- A handful of parsley, chopped
- 2 tbsp capers
STEP BY STEP
Pre-heat oven to 220/200 fan.
Spread the vegetables on a non-stick baking tray and rub the garlic and olive around, especially on the potatoes, add thyme, season lightly and add a small glass of water, about 150ml.
Bake for 15 minutes, then add the fish and bake for a further 15 minutes, if your fish is larger it may need more time, so check the thickest part of the flesh with a knife to see if it is done.
When cooked serve topped with parsley and capers.
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