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Baked Trout with Tomato Oregano Sauce Easy Recipe.
Trout has a mild, nutty flavor and tender flesh, it is a great choice for a tasty, nutritious meal, with heart-healthy vitamins, minerals and high levels of Omega-3 fatty acids. It is low in fat and calories, with a good source of niacin (vitamin B3), vitamin B6, phosphorus and selenium, and high levels of protein and vitamin B12, just 4 ounces of trout will give 10% of the RDA for iron. It is also quick and easy to cook, as well as being very versatile.
Omega-3 fatty acids lower the risk of heart disease and heart attack, it prevents blood clots, lower blood pressure, lower 'bad' cholesterol and triglyceride levels in the blood, it may prevent colon cancer, it may help to prevent Rheumatoid arthritis. Vitamin B12 involves in making DNA, the genetic material in all cells, it helps to maintain healthy nerve cells and red blood cells. Iron is required for the formation of hemoglobin and other enzymes, it may prevent cause of anemia.
Nutrition Value for 3 oz./85g farmed Trout fillet, cooked, dry heat: 144 Calories, 20.6g Protein, 0.0g Carbohydrate, 6.1g Total Fat, 0.0g Fiber, 7.5mg Niacin, 4.2mcg Vitamin B12, 1.1mg Pantothenic acid, and 12.7mcg Selenium.
Baked Trout Recipe - easy Italian recipe how to bake trout fillets with oregano, basil, Spaghetti Sauce, garlic powder, and MSG.
Ingredients:
- 4 fresh Rainbow Trouts fillets (6 ounces each)
- 1 cup Spaghetti Sauce per fillet
- 1/4 tsp garlic powder per fillet
- 1/4 tsp MSG per fillet (optional)
- Oregano
- Basil
- Salt and pepper to taste
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Serves/Makes: 4
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How to cook Baked Trout with Tomato Oregano Sauce:
- Place fish fillet in salt water and let it soak for 10-15 minutes.
- Rinse each fillet, remove any remaining bones and pat dry with a paper towel.
- Preheat oven to 350°F.
- Mix seasonings in a separate bowl.
- Put each fillet skin side down in a baking dish, sprinkle with the seasoning mix and cover with spaghetti sauce.
- Bake in an oven for 20 to 35 minutes (more fillets will take more time).
- It is ready when a knife slice in the thickest part reveals the flesh to be opaque but still moist.
Notes:
This Baked Trout with Tomato Oregano Sauce is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Trout with Tomato Oregano Sauce serves/makes: 4
Main Ingredient: Rainbow Trout
Preparation Method: Baked
Cuisine: Italian
How to Fillet a Trout:
To fillet trout, put the fish lying on its side, insert the sharp, thin knife behind the gills, between the gills and the collarbone, and cut in an arc down to just above the back bone as close to the ribs as possible. Continue cutting parallel to the back bone toward the tail to the end of the ribs. Bring the knife up at the tail and remove the fillet. The fish have a few rib bones which can be cut out after filleting by making 2 cuts on each side in a "V" shape. Run the tip of your knife down the fillets to locate and remove any further pin bones that connected the muscle and the frame of the trout.
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