Baked trout with fennel, radishes and rocket salad

A stylish fish dish that is light, fresh and full of omega-3 fatty acids, folic acid and vitamin C. This delicious recipe starts with a perfectly baked trout, seasoned to perfection and served alongside a refreshing fennel, radish and arugula salad. The tender and flaky trout fillet is bursting with healthy omega-3 fatty acids, while the fennel provides a delicious crunch and a subtle licorice flavor. The bright radishes add a pop of color and a crunchy texture, while the peppery arugula leaves complement the dish perfectly. With its nutritious benefits and divine flavors, this baked trout dish is a must for every seafood lover!

Ingredients

2 whole trout, scaled and gutted
½ bunch of thyme
2 lemons, 1 sliced, 1 juiced
2 tablespoons olive oil, plus a little more for drizzling
1 large fennel bulb, finely chopped
100g radishes, finely chopped
1 tbsp capers, chopped
large handful of arugula

Preparation steps

Preheat oven to 200°C/180°C fan/gas 6.
Score the skin of the trout three times on both sides.
Insert a sprig of thyme into each cut.
Place the fish on a baking sheet.
Fill the cavity with the lemon slices and the remaining thyme sprigs.
Season the fish.
Drizzle some olive oil over it.
Bake the fish for 15-20 minutes until cooked through.
Meanwhile, mix lemon juice with olive oil.
Pour the mixture over the fennel.
Let the fennel stand for 10 minutes.
Stir in radishes and capers.
Season the mixture.
Mix the arugula into the fennel and radish salad.
Shortly before serving, mix the salad with large pieces of trout flakes.

Nutritional Information

kcal	fat	saturates	carbohydrates	Sugar	fiber	protein	Salt
465	24g	4g	6g	5g	4g	57g	0.91g

Equipment and tools

cutting board
Knife
baking pan
measuring spoon

Allergen information

This recipe contains fish (trout).

Storage and leftovers

Leftovers can be stored refrigerated in an airtight container for up to 2 days.

Health Benefits of Baked Trout with Fennel, Radish and Arugula Salad

Trout

Trout is the main ingredient of this dish. Packed with high-quality protein, trout provides all the essential amino acids needed for growth and repair in the body. Additionally, it is rich in omega-3 fatty acids, which are known for their anti-inflammatory properties and heart health benefits.

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fennel

Fennel, with its characteristic anise-like flavor, not only gives the dish a unique taste but also brings numerous health benefits. It is an excellent source of vitamin C, which supports the immune system and promotes collagen production for healthy skin. Fennel is also rich in fiber, which aids digestion and can prevent constipation.

radish

Radishes give the salad a refreshing and crunchy note. They are low in calories and high in fiber, making them an excellent option for weight management. Radishes also contain compounds such as glucosinolates, which have been studied for their potential anti-cancer effects.

rocket

Arugula, also known as arugula, is a nutrient-dense leafy green that adds a peppery and slightly bitter flavor to salad. It is an excellent source of vitamins A, C and K, as well as folic acid, calcium and iron. Arugula is also rich in antioxidants, which protect the body’s cells from damage caused by harmful free radicals.

By combining these ingredients in the “Baked Trout with Fennel, Radish and Arugula” salad, you will not only get a tasty and satisfying meal, but also a number of health benefits for your general well-being. Try this recipe and enjoy its taste and nutritional benefits!