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Baked trout with cucumber sauce recipe

Baked trout with cucumber sauce recipe

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  • Recipes
  • Ingredients
  • Seafood
  • Fish
  • Oily fish
  • Trout

Orange and lemon slices add a great flavour to this simple recipe for baked fish, and a cucumber and yogurt sauce provides a refreshing contrast. New potatoes are roasted in the oven with the fish.

9 people made this

IngredientsServes: 4

  • 750 g (1 lb 10 oz) new potatoes, quartered lengthways, unpeeled
  • 1 tbsp extra virgin olive oil
  • 4 small trout, about 280 g (10 oz) each, cleaned
  • 4 sprigs of fresh tarragon
  • 1 orange, cut into 8 slices
  • 1 lemon, cut into 8 slices
  • 4 tbsp orange juice
  • 100 g (3½ oz) watercress to garnish
  • Cucumber sauce
  • 200 g (7 oz) cucumber
  • 150 g (5½ oz) plain low-fat yogurt
  • 2 tbsp chopped fresh mint
  • salt and pepper

MethodPrep:15min ›Cook:55min ›Ready in:1hr10min

  1. Preheat the oven to 200ºC (400ºF, gas mark 6) and put 2 baking sheets in the oven to heat up. Put the potatoes in a large saucepan and pour over enough boiling water to cover them. Bring back to the boil, then simmer for 5 minutes. Drain and return to the pan.
  2. Drizzle the oil over the potatoes and toss them quickly to coat. Spread them out on one of the hot baking sheets and roast for 10 minutes. Turn the potatoes over and roast for another 10 minutes, then turn them again and roast for a further 5 minutes or until crisp and tender.
  3. Meanwhile, season inside the fish and tuck in the sprigs of tarragon. Cut out 4 squares of foil, each large enough to wrap up a fish. Cut the orange and lemon slices in half. Divide half the fruit slices among the foil squares, lay the fish on top and cover with the remaining slices. Sprinkle 1 tbsp orange juice over each fish.
  4. Wrap up the foil to enclose the fish completely, twisting the ends to seal. Lay the parcels on the second hot baking sheet and bake for 20 minutes.
  5. While the fish and potatoes are cooking, make the sauce. Grate the cucumber, put it into a sieve and press to squeeze out the water. Mix together the cucumber, yogurt and mint, and season with salt and pepper to taste.
  6. Arrange the fish, orange and lemon slices and roasted potatoes on warm plates. Add a garnish of watercress and serve with the cucumber sauce.

Some more ideas

For a speedy trout dish, buy 2 fillets of trout per person. Sprinkle with a little olive oil and grill, skin side down, for 2–4 minutes. Serve with new potatoes. * Vary the flavour of the sauce by adding 1 tsp horseradish relish. Or, instead of mint, use 1 tbsp chopped fresh chives or green olives.

Plus points

Like other oily fish, trout contains beneficial fats from the omega-3 family of essential fatty acids. These help to protect the body against strokes and heart disease. * Plain yogurt is often used as an alternative to cream. This has the advantage of helping to lower the fat content of a recipe. In addition, yogurt provides more calcium than cream on a weight for weight basis.

Each serving provides

Excellent source of niacin, potassium, vitamin B1, vitamin B6, vitamin B12, vitamin C. Good source of calcium, iron, selenium, vitamin E. Useful source of copper, folate, vitamin A, vitamin B2, zinc.

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Buttery Baked Trout with Capers & Dill

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These buttery baked trout fillets are topped with cooked and raw red onion, tangy capers and fresh dill. This trout recipe is perfect served with potatoes and a light salad.

This trout is an absolute butter filled dream 😍

I think everything needs to be cooked in butter forever and always. Especially fish because it makes it super soft and tender. I honestly don’t think you can go wrong.

This recipe is made up of a few perfect fish accompaniments like tangy and briney capers and herby dill. The whole dish is so simple but all the ingredients perfectly compliment each other.

We served our trout with roast potatoes and salad on a Monday night and it made for the most wonderful start to the week!

  • 6 tbsp butter
  • 2 lemons (juiced)
  • 4 (6-8 oz each) boneless trout fillets
  • Salt and fresh ground black pepper to taste
  • Optional: 1 tbsp chopped parsley

In a small saucepan, melt the butter over medium heat, and cook until it turns a light-brown color. Turn off the heat, allow to cool for about 5 minutes, and carefully whisk in the lemon juice.

Preheat your broiler to high. Place the trout fillets on a sheet pan, flesh side up, and brush a teaspoon of the lemon brown butter on each fillet. Season with salt and fresh ground black pepper to taste. Broil about six inches from the flame for 5 minutes, or until done.

Add the parsley to the sauce and whisk well. Serve the trout fillets immediately, with the butter sauce spooned over.

Glass Bakeware Warning

Do not use glass bakeware when broiling or when a recipe calls to add liquid to a hot pan, as glass may explode. Even if it states oven-safe or heat resistant, tempered glass products can, and do, break occasionally.

Oven Baked Trout With Mustard Glaze

Start to Finish: 30 minutes


  • 6 Tablespoons apple cider vinegar
  • 2 Tablespoons dijon or yellow mustard
  • 3 Tablespoons avocado oil or melted ghee
  • 2 trout fillets (about 6 ounces each)
  • 1 tablespoon raw organic honey

More Recipes From Bulletproof


  1. Preheat oven to 420 degrees.
  2. In a small mixing bowl, combine vinegar, mustard, and oil or ghee. Whisk together until completely combined with no clumps.
  3. Place trout fillets in a bag or shallow dish and pour about 2/3 of the marinade over the fish, reserving about 1/3 of the mixture for later.
  4. Marinate for about 15 minutes.
  5. Place fish filets on a baking dish and bake for 12 minutes.
  6. To serve, add the honey to the remaining marinade mixture and pour over the cooked fish.

Nutritional Information (Per Serving):

  • Calories: 449
  • Protein: 34g
  • Carbohydrates: 8g
  • Sugar: <8g
  • Net Carbs: 8g
  • Fat: 42g
  • Saturated Fat: 5g
  • Potassium: 651g
  • Calcium: 4g
  • Iron: 3g

Baked Rainbow Trout recipes

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Teriyaki-Glazed Steelhead Trout, Cucumber, Avocado & Mustard Rice Bowls

Quick and healthy, these rice bowls come together easily for a delicious weeknight dinner. The sprinkling of mustard seed adds a pleasant crunch and the peppery sprouts make a pretty garnish on this fresh Asian-inspired dish.

Press the trout between paper towels to dry the surfaces thoroughly. Season on all sides with salt and pepper.

Heat the oil in a large skillet over medium-high heat until shimmering. Add the trout fillets, skin side down. Immediately turn the heat down to medium-low and cook, presing gently on the back of the fillets to ensure good contact between the skin and the skillet, for about 6 minutes. If the skin doesn’t release easily from the pan, cook a little longer until it lifts easily. Flip the trout and cook on the other side for about 2 minutes, until the fish flakes easily. Transfer to a paper towel-lined plate to drain.

Divide the hot, cooked rice evenly between 4 bowls.

Top with the cucumber, carrot, avocado, scallions, and nori.

Place a trout fillet on each bowl, spooning the teriyaki sauce evenly on top.

Sprinkle with the mustard seeds and sprouts.

Can use wild sockeye salmon instead of the steelhead trout.

Use the snack size package of nori, found in the natural foods section of most supermarkets.

Serving Size 440 g

Servings 4

Amount Per Serving Calories 521 % Daily Value * Total Fat 19g 30 % Saturated Fat 2g 10 % Trans Fat 0g Cholesterol 21mg 8 % Sodium 893mg 38 % Total Carbohydrate 70g 24 % Dietary Fiber 10g 40 % Sugars 9g Protein 20g 40 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

What to serve with rainbow trout:

  • Oven-roasted vegetables, such as asparagus, sliced bell peppers, red onions.
  • Grilled vegetables, such as squash, zucchini, red onions, asparagus, or bell peppers.
  • Potatoes. Serve mashed potatoes or oven-baked potatoes roasted with herbs and garlic in olive oil.
  • Fresh green salad. Make a simple green salad by tossing together spinach, or arugula, or mixed salad greens with a small amount of olive oil and a splash of balsamic vinegar. Top the salad with shredded Parmesan cheese and a handful of nuts, such as cashew nuts, pine nuts, or toasted slivered almonds.
  • Rice. Jasmine rice is an excellent side dish choice for trout fish. For more flavor, serve wild rice or flavored rice.


Tip 1. Use super fresh, wild salmon if possible. I will often get frozen wild salmon fillets as they are usually cheaper. If you can’t afford wild fish, then get the best quality you can afford. Salmon steaks rather than fillets is another budget-friendly option.

Tip 2. The next is choosing your favourite way to season and flavour the salmon. I like to keep it simple with these combinations:

  • Mediterranean-style with herbs like rosemary or thyme, garlic, olive oil and lemon
  • Miso, butter and Tamari soy sauce or coconut aminos
  • Simple sea salt and sweet chilli sauce
  • Olive oil, paprika, sea salt and lemon zest
  • Ginger, garlic, spring onions, sesame oil and Tamari soy sauce or coconut aminos
  • Nuts, garlic and herbs crushed into a paste and used as a crust
  • Harissa, honey and tomato paste with a dash of olive oil

Tip 3. Make sure the oven is preheated to at least 200 C (390-400 F) before you add the salmon and place the tray in the middle or a little closer to the top to get more heat on top of the fillets.


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Baked Trout with Yogurt and Herbs

Choose a baking dish or other shallow oven-proof dish suitable for bringing to table, which is just large enough to take the trout in a single layer when they are arranged head to tail.

Thoroughly dry the fish with plenty of kitchen paper.

Make a frying pan very hot, barely smear it with fat and fry the fish briefly, one or two at a time, just long enough to brown their skins well on both sides.

Transfer the fish to the ovenproof dish, arranging them neatly.

Cover and store in a cool place.

Chop the herbs and mix them gently in a small saucepan.

Measure the yoghurt and cream and pour them over the herbs.

Add plenty of pepper and some salt and stir to mix well.

Cover and leave to infuse.

Everything up to this stage can be done in advance, but be sure to bring both the pan of sauce and the dish of trout back to room temperature about 1 hour before they are to be put back into the oven for cooking.

(Foods that are transferred straight from the fridge to cooker take a very long time to heat through properly.)

About ½ hour before you plan to serve the trout, bring the yoghurt-and- herb mixture very slowly to simmering point, stirring all the while.

Pour the aromatic mixture over the fish, cover the dish and bake at 350℉ (180℃) (180 C) gas mark 4 for 20 to 25 minutes until the fish are piping hot and cooked through.

(To check a trout for readiness, insert the tip of a knife into its flesh just behind the head.)

Serve with steamed new potatoes and other young summer vegetables such as carrots and peas.

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