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Summer Recipe For FIsh Oven-Baked Trout with Chilli and Dill Broccoli

Posted on Jun 17, 2013 by Guest Writer

Going fishing for trout with the family or a quick visit to the market for fresh fish? This is a fantastic fresh and healthy dish for the summer that can be done with a relatively small amount of equipment and only one Chef’s knife, if you have the right one. The best bit about this recipe is its versatility. You can add any herbs you like to the trout to get your favorite flavors in there.

Some children may be scared off by the thought of fresh fish, but the earlier you introduce fish into their diet, the easier it is for them to try it.  Just be patient and positive if your child resists at first.  Peaking their curiosity about the food can take several introductions.

Enjoy!     trout recipe

Prep time – 10 minutes

Cook time – 30 minutes

Ingredients  - Serves 2

-   1 Lemon

-   Oil

-   Salt & Pepper

-   New Potatoes

Oven-Baked Trout

-   2 Whole trout – filleted

-   1 glass of white wine (the alcohol will burn off when cooking), or White wine Vinegar is a good substitute.

-   Selection of herbs (you have freedom with this, but I tend to use fennel)


-   1 pack Purple Sprouting Broccoli (this adds a nice depth to the colour of the dish, but normal broccoli will still do) - cut into single florets, and slice the thick stems in half.

-   1 Handful of fresh Dill – finely chopped

-   1 medium red chili – finely sliced


1.     Preheat the Oven to 180C/370F. Wrap each trout in a large piece of foil, sealed at the edges, but with a gap in the top. Add a large splash of white wine and herbs, season to taste, then seal the top. Place them in a baking tray on the middle shelf of the oven for roughly 30 minutes.

2.     At 15 minutes, boil new potatoes and remove at the same time as the trout.

3.     After 20 minutes, boil the broccoli for 2 minutes and drain. Add 1 Tbsp oil to the pan you just used, along with the chili and dill. After another 2 minutes, return the broccoli to the pan and add salt and pepper. Serve immediately when hot.

4.     Carefully remove the trout from the foil and serve with a slice of fresh lemon, then drain the new potatoes and serve with a small knob of butter.


Tip – if you have guests that don’t want to fillet the fish on their plate, use a decent paring knife and remove the upper fillet from the spine downwards. 





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