Main meal$$
Baked Trout with Potatoes and Cherry Tomatoes
Prepare a juicy and aromatic baked trout with crispy potatoes and sweet cherry tomatoes from the oven. A perfect and simple Mediterranean fit lunch.
Prep time
15 min
Cook time
30 min
Total time
45 min
Servings
2
Recipe
Fish, trout, rainbow, farmed, raw
2 mediumPotatoes, russet, without skin, raw
400 gTomatoes, grape, raw
200 gLemons, raw, without peel
1 pieceGarlic, raw
4 cloveParsley, fresh
1 bunchOil, olive, extra virgin
2 tbspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchPer servingTotal
Calories:490 kcal980 kcal
Protein:36 g72 g
Carbohydrates:38 g76 g
Fat:20 g40 g
Micronutrients
Sugar:2.5 g5 g
Saturated fat:2.4 g4.7 g
Cholesterol:0 mg0 mg
Sodium:99.5 mg198.9 mg
Potassium:1338.4 mg2676.7 mg
Calcium:71.9 mg143.7 mg
Iron:2.5 mg4.9 mg
Magnesium:76.5 mg152.9 mg
Zinc:1.2 mg2.4 mg
Phosphorus:164.5 mg329 mg
Vitamin C:97.3 mg194.6 mg
Vitamin A:63.7 µg127.4 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
Peel the potatoes and cut them into the thinnest possible slices so they bake at the same time as the fish. Chop the garlic, and finely chop the parsley. Cut the lemon into thin slices.
2
Preheat the oven to 200 °C and line a baking tray with baking paper.
3
In a bowl, mix the sliced potatoes and cherry tomatoes with one tablespoon of olive oil, half of the chopped garlic, salt and pepper, then spread them over the baking tray.
4
Season the cleaned trout well with salt and pepper, inside and out. Stuff the fish cavities with the remaining chopped garlic, chopped parsley, a sprig of rosemary and lemon slices.
5
Place the fish on the prepared vegetable bed, drizzle them with the remaining olive oil, and bake everything together for 25–30 minutes, until the potatoes soften and the fish skin becomes crispy.
Nutritional benefits
Due to the high content of omega-3 fatty acids from fresh trout, this dish supports cardiovascular health and helps maintain optimal cholesterol levels.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.