Baltic Maid

Baked Mediterranean Trout

Posted on | September 7, 2011 | No Comments

We have a few trout in the freezer that we caught not too long ago here in the Sierra Nevada Mountains.  I already prepared a few this way, and I am very excited  to share this recipe.  It is really delicious and healthy.  The salty olives and capers contrast the sweetness of the peppers and tomatoes.  It has  this wonderful Mediterranean flavour.  This is my new favourite way of preparing trout; what a beautiful, delicious, and healthy meal.  

Ingredients for 2

  • 2 trout, about 400g (14 ounces) each (ready to cook)
  • salt, pepper
  • 2-3 garlic cloves, sliced
  • 8 -10 twigs of thyme
  • 4 slices of an organic lemon
  • 1 yellow bell pepper, chopped
  • 1 red bell pepper, chopped
  • 12 cherry tomatoes, halved
  • 12 filled green olives, sliced (filled either with red pepper or garlic; I opted for garlic filled ones this time)
  • 2 tbsp capers
  • olive oil


Cut 2 big pieces of aluminum foil, big enough to wrap one fish each.  Brush a little bit of olive oil on the foil to prevent the fish sticking to it.

Wash the fish, dry them off a little and salt and pepper the inside and outside of both fish.  Place the fish on the foil. 

Fill the inside of each fish with 2 lemon slices, half of the garlic slices, and 4 or 5 twigs of thyme.

Preheat the oven to 220°C / 425°F.

Place half of the pepper slices, olives, tomatoes, and the capers on top of each fish.  Drizzle just a little bit of olive oil over each fish.   Now wrap the fish in the foil.

Place the two fish wraps on a baking sheet and bake at 200°C / 392°F. I baked the fish at 400°F for about 30 minutes. 

Guten Appetit!!!

 Source:  slightly adapted from ‘Das Anti-Krebs Kochbuch’  by Dr. Johannes Coy


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