Cooking trout does not take much time, and the end result is always a tasty and nutritious dish. Most marine fish are rich in omega-3 fatty acids, which are good for the heart and our health in general. Trout is also a great source.
The recommended intake of fish is at least 2 times a week, so diversify your menu by cooking a different seafood dish each time.
Today we are in the kitchen to prepare two fragrant, very tasty and useful recipes for baked trout. Serve with a slice of lemon, fresh herbs and a garnish of vegetable salad.
Baked trout with parmesan
Whether you cook trout in the oven, on a pan or on the grill, it always turns out very tasty. In this recipe we use parmesan and ghee to improve the taste of the dish. We serve a fragrant and exquisite dish – baked trout with a crispy baked parmesan crust and homemade keto mayonnaise.
Required products for 1 serving:
- 1 trout (or salmon)
- 2 tablespoons ghee
- 1 tsp garlic powder
- 25 g grated Parmesan cheese
- 3 tablespoons homemade keto mayonnaise
- 1 tbsp hemp seeds, peeled
- Fresh parsley, finely chopped (or 2 tablespoons dried)
Method of preparation:
- Preheat the oven to 180 degrees and cover the bottom of the pan with parchment paper.
- Cut the fish into two fillets or keep it whole.
- Place the trout on the prepared dish and season it with sea salt and pepper. Set aside.
- Melt the ghee in a pan over medium heat. Pour parmesan, homemade keto mayonnaise, hemp seeds and parsley. Stir until the cheese is melted, then spread the mixture over the trout.
- Optionally, you can skip the previous step and sprinkle the fish with the ingredients instead.
- Bake in a preheated oven for about 20-25 minutes (if using frozen fish) or for 15 minutes (if thawed).
- Make sure the trout is ready and be careful not to overcook it.
Serve with a garnish of:
- Vegetable salad
- Cooked asparagus
- Brussels sprouts with olives and almonds in the oven
- Keto focaccia with olive oil, rosemary and olives
Nutritional composition in 1 serving:
- Calories – 881 kcal
- Carbohydrates – 6 g
- Fat – 74 g
- Protein – 47 g
Baked trout with white wine
Baked trout with dry white wine – sea keto recipe, which will definitely become one of your favorites for a quick lunch or dinner.
It cooks in less than 30 minutes and does not require much effort. It does not contain gluten or dairy products. The recipe is suitable for people who follow a keto diet or a low-carbohydrate diet.
Necessary products for 4 servings:
- 4 pcs. cleaned trout
- 1 lemon
- Dry white wine
- 1 tsp garlic powder (optional)
- 2 tablespoons extra virgin olive oil
- Salt and pepper to taste
Method of preparation:
- Preheat oven to 200 degrees.
- Rinse the four trout fish and dry with paper towels.
- Using a sharp knife, make three or four diagonal cuts in the top of the trout on both sides.
- Season with salt, pepper, garlic powder (if using) and olive oil on both sides and inside the trout.
- Put thinly sliced lemon slices in the fish and pour a little dry white wine (optional).
- Bake the trout in the preheated oven for about 20 minutes. Then turn and bake on the other side for 5-10 minutes or until the skin becomes crispy.
Food composition for 1 serving of trout in the oven with white wine:
- Calories – 144 kcal
- Carbohydrates – 2 g
- Fat – 9 g
- Protein – 12 g
Tips for cooking delicious trout in the oven:
- If you only have frozen fish, defrost it before cooking.
- Ask the fishing shop where you buy the trout to clean it for you.
- Do not serve the trout with strong sauces, as they will prevail over the delicate taste of the fish.
- Use high quality extra virgin olive oil to give the fish an even more pleasant taste.
- Serve the trout with freshly squeezed lemon juice and pour a little olive oil.
Why is it useful to eat trout?
Trout is an excellent source of protein, niacin, vitamin B 12 and omega-3 fatty acids. All of them are good for health:
- Proteins are the building blocks of our body. They are important for growth and development and help repair damaged tissues.
- Niacin is important for converting the food we eat into energy, as well as supporting digestive, skin and nerve functions in the body.
- Vitamin B 12 is needed for the formation of red blood cells, which supply oxygen to the body. The vitamin is essential for maintaining brain health and creating DNA that stores our genetic material.
- Omega-3 fatty acids are needed for brain function. They support normal growth and development. They reduce inflammation and can help reduce the risk of chronic diseases.
- The trout has low levels of mercury.