Baked trout with arugula salad
Votes: 1
Time: 25 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 450, total fat 26 G., saturated fats 4 G., proteins 44 G., carbohydrates 8 G., fiber 3 G., cholesterol 115 mg, sodium 628 mg, sugar - G.
Calories 450, total fat 26 G., saturated fats 4 G., proteins 44 G., carbohydrates 8 G., fiber 3 G., cholesterol 115 mg, sodium 628 mg, sugar - G.
Each serving is made with a trout carcass, opened, gutted, and deboned. The fish is drizzled with lemon juice, baked uncovered in the oven, and served with a succulent salad of arugula, radish, celery, pickled peppers, and palm hearts topped with croutons. For the salad dressing, combine olive oil with lemon juice and the pepper marinade. Its tart flavor perfectly complements the savory arugula and tender trout. Perfect for a light dinner with a glass of white wine.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 1.5 tbsp extra-virgin olive oil + extra for greasing
- 4 whole trout, boned (approximately 280 g each), heads, fins and tails removed
- Grated zest and juice of 1 lemon
- 4 cups arugula (about 110 g)
- 4 radishes, thinly sliced
- 1 large stalk celery, thinly sliced
- 1 can (400g) canned hearts of palm, drained and chopped
- 0.5 cup fresh parsley
- 1/4 cup pickled Peppadew peppers, coarsely chopped + 2-3 tsp brine from jar
- 2 tablespoons chopped fresh chives
- 0.5 cups fat-free croutons
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Cooking the dish according to the recipe:
- Position racks in the upper and lower thirds of the oven; preheat to 425°F (220°C). Grease 2 rimmed baking sheets with olive oil. Pat the fish dry with paper towels and transfer to the baking sheets; uncover the fish and place it skin-side down. Sprinkle with half the lemon juice and season with salt and pepper. Bake, rotating the baking sheets halfway through, until the fish is cooked through, about 10 minutes.
- Meanwhile, in a large bowl, combine the arugula, radishes, celery, hearts of palm, parsley, and peppers. Add the olive oil, lemon zest, remaining lemon juice, and the pepper brine; season with salt and pepper and toss to combine. Serve the fish with the salad, garnished with chives and croutons.
Note
Ask the fishmonger to scale and trim the trout.
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