Oven baked trout with caper sauce
Fish is an important part of a healthy diet and I try to eat as much as possible, but should probably eat more! It’s usually very quick to cook and rewards you with a light, tasty dinner that won’t leave your stomach heavy, as long as you don’t eat too much! It’s perfect for those hot summer months that we occasionally get in Britain, or, if made into a fish pie it’s great warming, comfort food in the cold dark winter. It goes well with dill, parsley, lemon, potatoes, green vegetables and capers, to name just a few.
Last night I didn’t have long to cook dinner, as we were off to a quiz night at the Tobacco Factory. This only took about 30 minutes to make, from start to finish, tasted fresh, light and capers added nice little bursts of flavour. For vegetables I served asparagus and broccoli, as that’s what I had in the fridge, but you could use anything you like.
- 2 trout fillets
- 1 tbsp capers, rinsed
- 2 knobs of butter
- 1 tbsp white wine
- 2 tsp crème fraîche
- 1 tsp fresh parsley
- 1 tbsp lemon juice
- salt and pepper
Pre-heat the oven to 200°C / 180°C (fan assisted). Wash the trout fillets, before drying on some kitchen roll and pulling out any bones with tweezers. Place the trout, skin side down, in a lightly oiled roasting dish. Season with salt and pepper, place a knob of butted on each fillet and sprinkle over the capers.
Bake in the top of the oven for around 10-15 minutes. Once it’s cooked, carefully place the trout on warmed plates. Next, remove any skin from the roasting dish, before placing it directly onto the hob, at a medim heat. Add the wine, lemon juice, crème fraîche and parsley and quickly stir, before pouring over the fish. Serve with a selection of vegetables.
How did we do at the quiz? Well, despite the intake of Omega 3 we still lost….badly!