Whole Stuffed Rainbow Trout Baked in Foil

Baking the fish in foil is essentially steaming, which keeps the juices inside and is a healthy means to prepare. I discard the skin in this case, but if grilled, baked, or pan-fried unwrapped you can get a lovely crisp skin for eating. It’s fatty and salty, but also has Omega-3s. Trout is a relatively oily fish that should be fine unwrapped, but be careful to not dry out the fish (or especially other less oily white fish) and make slits in the skin. A great technique there is to baste the fish in it’s juices (or butter) frequently.

Ingredients

  • Extra virgin olive oil
  • 4 small rainbow trout, boned. Instructions here.
  • Salt and freshly ground pepper
  • 2 lemons, one sliced, one cut in wedges
  • 8 fresh tarragon or dill sprigs, or 4 rosemary sprigs
  • Chopped fresh tarragon, dill or parsley for serving

Variation: Fill the trout with sauteed Swiss chard or other greens with garlic and olive oil and serve with more on the side.

Tools

  • Aluminum Foil
  • Baking Sheet, Oven
  • Knife and Cutting Board
  • Tweezers for de-boning

Directions

  1. Preheat the oven to 450 degrees. Cut four sheets of heavy duty aluminum foil or eight sheets of lighter foil into squares that are three inches longer than your fish. If using lighter foil, make four double-thick squares. Oil the dull side of the foil with olive oil, and place a trout, skin side down, on each square. Season both sides with salt and pepper, and open them out flat. Place two tarragon or dill sprigs (or one rosemary sprig) and two lemon slices down the middle of each, and fold the two sides together. Drizzle 1/2 teaspoon olive oil over each fish.
  2. Making sure that the trout are in the middle of each square, fold up the foil loosely, grabbing at the edges and crimping together tightly to make a packet. Place on a baking sheet, and bake for 10 to 15 minutes, checking one of the packets after 10 minutes. The flesh should be opaque and pull apart easily when tested with a fork.
  3. Place each packet on a plate. Carefully cut across the top to open it, taking care not to let the steam from inside the packet burn you. Gently remove the fish from the packet, and pour the juices over it. Sprinkle with fresh tarragon, dill or parsley. Serve, passing the lemon wedges.

*You can prepare the fish and make the foil packets several hours ahead. Keep in the refrigerator until shortly before cooking.

*Serves 4


All recipes stolen/borrowed from somewhere, butchered/adapted exclusively by CHEF BOY/R/C.