Baked Ocean Trout Fillet

Ocean trout is one of nature’s superfoods packed with high quality protein, B vitamins, potassium and omega-3 fatty acids…and when it’s this simple to cook, there’s no reason why not to enjoy it!

Serves: 6
Preparation Time: 5 minutes
Cooking Time: 40 minutes

Ingredients

• 1.2kg ocean trout fillet, pin-boned with skin on
• Half a large fennel, or 1 smaller whole fennel, fronds included, finely sliced
• 2 small or one large lemon, finely sliced
• 4 cloves garlic, finely sliced
• sea salt flakes and freshly ground black pepper
• 2 tablespoons extra virgin olive oil
• extra lemon wedges to serve

Instructions

1. Preheat the oven to 160C. Line a large oven tray with baking paper and set aside.
   
   
2. Place the fillet on the lined tray then scatter the fennel, lemon and garlic over the fish. Season to taste and then drizzle the olive oil over the whole fillet.
   
   
3. Place in the oven and bake uncovered for about 40 minutes or until the fish begins to flake when lightly pulled apart with a fork.
   
   
4. Serve with the extra lemon wedges and a fresh green salad on the side.

Overview

Trout, like its cousin salmon, is one of the most popular and versatile fish to cook. Easy to bake, grill, fry, stuff or poach, it’s readily available at the local fishmonger and is absolutely delicious.

Any time I walk into the local fish shop and notice there are large whole ocean trout available (about 3kg in weight is preferable here), I always ask them to clean the fish up, fillet it and have the bones returned as they make the most delicious stock or soup.

In my opinion though the best parts of the ocean trout are the beautiful fillets which just beg to be cooked with respect, using only the freshest ingredients, and then shared with loved ones. My favourite way to cook them is to bake a whole fillet. Oh and one more thing, the below recipe calls for one trout fillet only. Unless there are people coming round, I normally freeze the other fillet for dinner another time. All you would need to do then is defrost it in the fridge and then continue as per the directions below – too easy, too good!

I hope you enjoy the recipe!

H xx

PS It is important though to talk to your fishmonger before purchasing the fish to make sure it is from a sustainable source, where the fishing methods used do not adversely impact the species itself or any part of the environment it lives in. That way, generations to come will be able to enjoy, and gain the nutritional benefits of, this beautiful seafood.

---

Also in From the Sea