Holy Week is approaching, and fish is taking center stage. Personally, my diet doesn’t change at all, and as for fish, since I eat it at least a couple of times a week at home, it’s become a year‑round habit.
Many people don’t like fresh salmon because its flavor is a bit strong (I much prefer smoked salmon), but rainbow trout, which is from the same family, has a much milder flavor and is generally enjoyed by everyone.
This time, I baked them in the oven with a sauté of onion and green pepper, which is a perfect complement. These trout cook in no time, so it’s best to make the sauté first and then finish the fish in the oven. If you do everything at once, the fish dries out too much, and the vegetables remain raw.
Let’s get started:
Ingredients
- 1 rainbow trout per person, boned and head removed
- 1 large onion
- 1 or 2 green bell peppers (depending on size)
- 2 cloves of garlic
- Extra virgin olive oil
Preparation
- Slice the garlic and julienne the vegetables.
- In a pan with a little olive oil, sauté the garlic. Before it browns, add the vegetables and cook over medium‑low heat until softened.
- Wash the trout and pat them dry with paper towels. Place them on a baking sheet lined with parchment paper, season with salt, and top each trout with the sautéed vegetables.
- Preheat the oven to 200°C (390°F) . Once hot, bake the trout for 10 minutes. Since the vegetables are already cooked, it cooks very quickly; don’t leave them in longer or they will dry out.
Nutritional Facts for Easy Rainbow Trout
| Nutrient | Amount per Serving |
|---|---|
| Serving Size | 1 fillet |
| Calories | 290 kcal |
| Carbohydrates | 4 g |
| Protein | 32 g |
| Total Fat | 16 g |
| Saturated Fat | 3 g |
| Cholesterol | 85 mg |
| Sodium | 340 mg |
| Potassium | 620 mg |
| Fiber | 1 g |
| Sugars | 1 g |
| Vitamin A | 180 IU |
| Vitamin C | 6 mg |
| Calcium | 50 mg |
| Iron | 1.5 mg |
| Omega‑3 Fatty Acids | 1.2 g |
Note: Nutritional values are approximate and may vary depending on the seasoning, oil, and cooking method used. Rainbow trout is a lean and nutritious fish rich in protein, omega‑3 fatty acids, and essential vitamins.