For a change from marine fish, how about a delicious recipe for baked trout? In fillets for a quicker preparation, you can also put the gutted and scaled trout directly into your dish… The choice is yours!
Ingredients
NUMBER OF PEOPLE : 4
4 trout fillets
olive oil
1 lemon
1 bay leaf branch
10 cl white wine
2 shallots
1 tablespoon of low fat cream (optional)
salt, pepper 3 berries
Preparation
PREPARATION: 10min COOKING: 20min
Preheat the oven to 180°C (th. 6).
Peel and finely chop the shallots.
Place each trout fillet flat in a large ovenproof dish. Pour the white wine and the juice of half a lemon into the bottom of the dish. Add the shallots. Drizzle the olive oil over the fillets. Season with salt and pepper and add the bay leaves.
Place in the oven for 20 minutes. If necessary, depending on the thickness of the fillets, extend the cooking time by 5 minutes.
To enhance your fish, you can use the cooking juices to make a sauce. To do this, pour the cooking juices into a frying pan and continue cooking over a high heat. Add a tablespoon of low-fat cream. Stir until you have a sauce.
Serve the fillets, pour the sauce over them and enjoy!
Diet Tip
This dish is delicious with rice with tomato or a pan of potatoes and green beans.
Trout is a relatively fatty fish. According to the PNNS recommendations, we should eat one fatty fish per week. We can therefore alternate the consumption of trout with salmon, sardines or tuna.
