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Italian Baked Trout

Baked Whole Trout, is an easy healthy Italian baked whole fish recipe. A delicious family dinner.

Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 4 servings
Calories: 530 kcal
Course: Main Course
Cuisine: Italian

Ingredients

BAKED WHOLE FISH
  • 2 pounds Whole Trout, Sea Bream or Sea Bass* (cleaned , rinsed and patted dry (head removed if you wish) (my fish weighed about 1 pound each) , rinsed and patted dry)
  • 1 teaspoon salt (more or less)
  • 10 sprigs or more fresh Italian parsley
  • 2-4 sprigs fresh rosemary
  • 2-4 cloves of garlic (cut the cloves in half)
  • 2-3 tablespoons olive oil (you may need more for drizzling)
  • sliced fresh lemon
*The fish should be cleaned, rinsed and patted dry (head removed if you wish) (my fish weighed about 1 pound each) , rinsed and patted dry).
ROASTED NEW SMALL POTATOES
  • 20 small new potatoes
  • 2-3 tablespoons olive oil
  • 1 clove garlic (minced)
  • 1-2 springs rosemary (leaves only)
  • 1 teaspoon oregano
  • ½ teaspoon salt

Instructions

    Cup of Yum
  1. Pre-heat oven to 375F (190C). Drizzle a tablespoon of olive oil on a large baking pan.
  2. Sprinkle the salt on and in each fish. Place the following ingredients in the order listed in the cavity of the fish. One tablespoon of olive oil, 2 or 3 halves garlic cloves, 5 sprigs of parsley and 1-2 sprigs of rosemary.
  3. Place the fish  (if making more than one whole fish, then the fish can be touching but not on top of each other) on prepared baking pan drizzle the fish with a little olive oil. Place the small potatoes around the fish.
  4. Bake for approximately 30-40 minutes, depending on the size (check with an instant read thermometer temp. 145°F (62C)). Let sit 5 minutes and then remove skin and bones , place clean meat on a plate and serve with fresh lemon and olive oil if desired. When serving always be careful of the bones.
ROASTED SMALL NEW POTATOES
    Cup of Yum
  1. In a medium large pot add the potatoes and cover with water, bring to a boil and lett boil for 8- 10 minutes. Drain and dry with a paper towel.
  2. In a medium bowl toss the potatoes with olive oil, garlic, rosemary. oregano and salt.  

Notes

  • If you prefer you can use white sea bass, salmon trout, cod, gilt-head bream or even salmon.
  • The fish can also be grilled, wrap it in foil instead of placing in a baking pan and grill for approximately 30-40 minutes or until cooked.
  • Any leftovers should be stored in an airtight container in the refrigerator. It will keep for up to 2-3 days in the fridge. Or it can be frozen for up to one month in a freezer container.

Nutrition Information

Calories 530kcal (27%) Carbohydrates 1g (0%) Protein 46g (92%) Fat 21g (32%) Saturated Fat 3g (15%) Cholesterol 133mg (44%) Sodium 944mg (39%) Potassium 1104mg (32%) Vitamin A 350IU (7%) Vitamin C 9.7mg (11%) Calcium 169mg (17%) Iron 2.1mg (12%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 530

% Daily Value*

Calories 530kcal 27%
Carbohydrates 1g 0%
Protein 46g 92%
Fat 21g 32%
Saturated Fat 3g 15%
Cholesterol 133mg 44%
Sodium 944mg 39%
Potassium 1104mg 23%
Vitamin A 350IU 7%
Vitamin C 9.7mg 11%
Calcium 169mg 17%
Iron 2.1mg 12%

* Percent Daily Values are based on a 2,000 calorie diet.