Baked trout with mushrooms
About this recipe: Trout, like salmon and all other oily fish, is rich in omega-3 fatty acids. Nutritionists recommend that we eat at least two portions of protein and vitamin-rich oily fish per week.
Ingredients
Serves: 4
- 400g (14oz) brown, chestnut or field mushrooms, wiped and halved or quartered, depending on size
- 2 teaspoons olive or vegetable oil, plus extra for brushing
- 1 small onion or large shallot, finely chopped
- Salt and black pepper
- 4 rainbow trout, boned
- 2-3 sprigs of tarragon, chopped
- 2-3 sprigs of parsley, chopped
Method
Prep:10min ›
Cook:35min ›
Ready in:45min
- Put the mushrooms into a food processor or blender and work until finely minced, scraping large pieces off the sides of the bowl as necessary.
- Heat the oil in a nonstick frying pan and add the onion or shallot. Cook, stirring occasionally, for 5 minutes or until tender. Add the mushrooms and cook for 10 minutes, stirring occasionally, until the juices have evaporated and the mixture is dry. Add salt and pepper to taste.
- Meanwhile, heat the oven to 180°C (350°F, gas mark 4). Wipe the fish dry and trim as necessary. Place on a large, lightly oiled baking tray.
- Stir the chopped herbs into the mushroom mixture and remove from the heat. Using two teaspoons, spoon the mushroom mixture into the cavity of each fish, pressing it in and patting the body of the fish back over the stuffing.
- Brush the tops of the fish lightly with oil and bake for 20 minutes until cooked through, then serve, with steamed vegetables and rice.
Nutrients per serving
Vitamins A, B1, B2, B6, B12, niacin
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Reviews (1)
4
I used the stuffing to stuff a large, whole rainbow trout and baked it in an oiled, foil parcel (make sure it's sealed) with a 4 tablespoons of white wine. Fab - 13 Mar 2012
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