Mediterranean Baked Trout with Tomatoes & Capers

Rich in anti-inflammatory omega-3 fatty acids and antioxidants, this nourishing and energising dish is quick and simple to make. Trout is an oily fish which supports heart health, brain function and hormonal balance, and the flavour perfectly complements the tomatoes, garlic and capers. Thyme supports respiratory health and provides antioxidant and anti-inflammatory properties that protect lung cells. Serve with wild rice to add energy-supporting B vitamins and extra fibre.

By Grounded

40 mins
Mediterranean Baked Trout with Tomatoes & Capers

Patrycja Jadach/Unsplash

Ingredients

  • 2 whole trout (about 250g each), cleaned
  • 200g cherry tomatoes, halved
  • 2 tbsp capers, drained
  • 2 tbsp extra virgin olive oil
  • 2 garlic cloves, sliced
  • Fresh thyme sprigs
  • Sea salt & freshly ground black pepper

Method

  1. Preheat oven to 180°C (350°F).
  2. Place the trout in a baking dish and stuff each cavity with thyme and garlic.
  3. Scatter cherry tomatoes and capers around the fish. Drizzle with olive oil and season generously with salt and black pepper.
  4. Bake for 20–25 minutes, or until the trout is cooked through and flakes easily with a fork.
  5. Serve with a squeeze of fresh lemon.

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