Do you find buying and cooking whole fish intimidating? Hopefully, this recipe will encourage you to get some lovely whole fish next time you’re visiting your local fishmonger.
Not only this whole baked trout dish is extremely nutritious – omega-3 fatty acids, vitamin B12, minerals and protein -but it’s also very easy to make and you will have a dinner ready in 30 minutes….just like Jamie Oliver. Enjoy!
You can use any other whole fish like snapper barramundi instead of trout. While the fish is cooking in the oven, prepare a large mixed salad or pan-fry broccoli, carrots, cauliflower and snow peas with some coconut oil, garlic, chilli and lemon juice or white wine. I also add a dollop of butter at the end.
In addition to fish, you could also add some diced vegetables to the roasting tray around the fish. Something like whole shallots, carrots, cauliflower or sweet potatoes would work well.
- 2 whole trout fish (about 0.5 kg / 1 lb each)
For the salsa
- 1 medium red onion, peeled and roughly diced
- A handful of fresh basil leaves
- A handful of fresh parsley
- A few mint leaves
- 1 garlic clove, peeled
- Zest of 1 lemon
- Juice of 1/2 lemon (slice the rest to put on top of the fish)
- 1/2 cup olive oil
- 2 teaspoon sea salt
- 1/2 teaspoon black pepper
- Preheat the oven to 200 °C (390°F).
- Combine the salsa ingredients in a food processor or a blender and process into a salsa like consistency.
- Place the fish fillets in a large roasting tray. Cover the fish with the herb marinade on both sides and a little inside the fish cavity. Add a few lemon slices on top of the fish.
- Bake in the oven for 20-25 minutes, on the middle shelf. Remove and transfer to a platter or serve right in the roasting tray.