Baked trout fillet with curry herbs and aromatics

Trout, this delicate and refined freshwater fish, deserves to be cooked in a way that respects its tender and tasty flesh.

This oven-baked recipe allows you to preserve all its delicate flavors while enriching it with subtle Mediterranean aromas.

Unlike pan-frying, which can dry out the fish, baking with herbs creates a moist and fragrant atmosphere that keeps the trout tender inside.

The originality of this preparation lies in the use of curry herb, an aromatic plant still little known to the general public but which works wonders in cooking.

Its captivating aroma, reminiscent of curry without actually being curry, will transform a simple trout fillet into a gourmet dish.

Combined with lemon , which brings its tangy freshness, and berries , which reveal spicy notes, it creates a symphony of flavors that enhances the naturally sweet taste of trout, without ever masking it.

Beyond its delicious taste, this baked trout recipe has the advantage of being economical and quick to prepare.

In less than 30 minutes, you get a healthy dish, rich in omega-3 and quality protein, ideal for a family meal during the week or to impress your guests on the weekend.

Since trout is often a more accessible fish than its marine cousins, it allows you to enjoy a delicious meal without breaking the bank while still benefiting from its nutritional advantages!

Oven-baked trout fillet with onion, lemons, peppers and berries, flavor (Curry herb to discover…)

Ingredients (for 3 people)

• 1 nice fillet of fresh trout
• 1 large onion
• 1 shallot
• 1 clove of garlic
• 1 lemon
• Olive oil
• Guérande salt
• Mixed peppers and berries
• A few sprigs of curry herb (Helichrysum italicum)

Note on curry plant: This plant, with its curry-like aroma, is used to flavor dishes. It is recommended to remove it before serving, as it can cause digestive upset in some sensitive individuals.

Preparation

1. Preheat the oven to 180-200°C.
2. Pour a drizzle of olive oil into the bottom of an ovenproof dish.
3. Place the trout fillet in the dish.
4. Prepare the aromatics: finely chop the onion, crush the garlic, cut the lemon into thin slices (removing the outer peel and the bitter white pith).
5. Distribute the sliced ​​onion, shallot, crushed garlic and lemon slices around and over the fish.
6. Season with Guérande salt and the mixture of freshly ground peppers and berries.
7. Add the curry herb sprigs.
8. Drizzle generously with olive oil.
9. Bake for 20 to 30 minutes. Halfway through cooking (after 10 minutes), cover the dish with a lid or aluminum foil.

Accompaniement

Serve with white rice or seasonal vegetables according to your preferences.

If you have any other ideas, feel free to let me know in the comments.

Enjoy your food !

Nathalie Laplace

Food writer for the Simple & Bon website. Passionate about healthy cooking and especially salads, slow-cooked or oven-baked recipes.