Baked Trout.

Trout, a relative of the salmon, is popular with fish lovers and available all over the northern hemisphere and around Australia and New Zealand.

Various species of trout are found in freshwater lakes and rivers whilst other types, such as the salmon trout or sea trout, are found in oceans and seas.

Sea trout is abundant in the waters of the Atlantic Ocean from Spain northwards. Sea trout is often confused with salmon and can be cooked as salmon or substituted by rock salmon or tuna in recipes. In the US rainbow trout is particularly popular.

Trout is ideal for baking, as it is an oily fish and therefore the flesh will not dry out. It can be cooked fairly quickly too, which is helpful if you are in a rush but still want to prepare something substantial and healthy.

Trout is available whole, in fillets or in steaks, fresh or frozen. When purchasing whole trout the heads can be left on if you choose, for presentation purposes.

Whole trout is often stuffed and baked in the oven as the following recipe demonstrates. Trout can take strong flavours and therefore can be cooked with ingredients such as ginger, garlic, parsley, coriander, lemon and lime.

As mentioned previously, trout is an oily fish and this means that it is full of Omega-3, which is only found in certain foods but extremely beneficial to one's health.

It is also a great source of protein and therefore a good substitute for meat, and it contains vitamins A and B plus important minerals like calcium and selenium. As well as all of this, it is low in both fat and calories.

Baked Trout Recipe

Ingredients

4 fresh trout (approx 12 oz each), cleaned and gutted
2 oz (55 g) of baby spinach
2 finely chopped shallots
2 tbsp of melted butter
1 tbsp of finely chopped root ginger
1 stick of lemon grass, chopped
1 finely chopped clove of garlic
salt and pepper
For the sauce
4 fl oz (115 ml) of white wine
2 finely chopped spring onions
1 lime cut into quarters
2 tbsp of fish sauce
1 tbsp of melted butter
1 tsp of freshly torn basil leaves
1 tsp of freshly chopped coriander

Method

Melt the butter with the chopped shallots over a medium heat in a medium sized saucepan for 3 minutes. Do not allow the butter to burn.
Stir in the ginger, lemon grass and garlic and cook for 2 more minutes.
Add the baby spinach and mix well.
Season with salt and pepper and cook for a further 2 minutes.
Remove from the heat and set to one side, allowing the mixture to cool.
Set the oven to a temperature of 425°F (220°C).
Line a large baking tray with a sheet of lightly greased aluminium foil.
Take the fish and cut diagonal slashes at intervals down each side of the fish. Repeat with the other three fish.
Rub salt inside the cavity and on the outside of each fish.
Divide the stuffing between the 4 fish and spoon into the cavities. Reshape the fish and if necessary secure the cavity opening with cocktail sticks.
Arrange the fish onto the baking tray and place in the oven to cook for approximately 15 minutes.
Whilst the trout is cooking, prepare the sauce in a small saucepan. Melt the butter and add the chopped onions. Stir and cook for a few minutes.
Add the fish sauce and pour in the white wine.
Season with salt and pepper and stir well.
Turn the heat up and boil for 1 minute or until the sauce thickens.
Stir in the basil and coriander.
Remove the trout from the oven when cooked and transfer to individual plates.
Pour the sauce over the fish and serve at once.