How to cook trout in sour cream in the oven?

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

This is a tasty dish that can be served to guests, but it is simple and quite easy to make. Trout with sour cream in the oven can be prepared for yourself during a busy working week. A delicious dish that makes fish flavorful, creamy and spicy at the same time.

Dietary recommendations

While there are no specific dietary recommendations for seafood, many public he alth organizations recommend at least two servings per week because seafood is a quality source of protein and high in "good" fat.

Often the fresh fish you buy to cook at home has been frozen for a long time. Fish sold fresh can be in the water from one day to two weeks. Large fishing vessels can stay at sea for up to two weeks, storing their catch on ice to sell fresh.

Per 100 grams weight of oven baked trout in sour cream: 300 calories, 18g fat (10g saturatedfat), 111 mg cholesterol, 431 mg sodium, 3 g carbohydrates (2 g sugar), 28 g protein.

Fish contains 17 to 25 percent protein and is generally a good source of B vitamins, especially niacin, B12 and B6. Oily fish is a good source of vitamins A and D. Marine fish also contains minerals, including iron, iodine, phosphorus, and selenium. Fish is low in cholesterol (50 to 90 milligrams per 100 grams). It is also a major source of omega-3s. Omega-3s are he althy fats that help improve cardiovascular he alth by controlling cholesterol and lowering blood pressure.

Ingredients

For our recipe for trout in sour cream in the oven you will need:

• 4 fish fillets;
• 3/4 cup sour cream;
• 1/2 teaspoon s alt + to taste for marinating fish;
• 1/2 teaspoon ground black pepper + to taste for marinating fish;
• 1/2 teaspoon lemon zest;
• 1/2 tablespoon freeze-dried dill (or 1 teaspoon fresh dill);
• 3 garlic cloves;
• 3 green onions;
• 1/2 teaspoon (or less, depending on the type of spice) ground red pepper;
• juice of 1/2 lemon;
• 1/3 cup Parmesan cheese, grated or powdered.

Instead of lemon juice, a small amount of white wine can be used as a marinade.

Cooking instructions

Start with 3/4 cup sour cream (light sour cream if you care aboutfigure), put it in a bowl and add 1/2 teaspoon s alt, 1/2 teaspoon ground black pepper, lemon zest and 1/2 tablespoon dried dill (or 1 teaspoon fresh chopped dill). Peel and grate 3 cloves of garlic in a bowl and add 3 finely chopped green onions (save the green parts as a garnish for later). Add 1/2 teaspoon crushed red pepper (or less if you're not a spice fan at all) and squeeze in some lemon juice (about 1/4 lemon).

Mix all ingredients well and set aside (refrigerate if you cook the fish later). Preheat the oven to 180 degrees and lightly season the thawed fish fillet. Gently rub both sides of the fish with a little s alt, ground black pepper, a pinch of dill and a little (about 1/4 lemon) squeezed lemon juice.

Place the fillets in a shallow baking dish or on a parchment-lined baking sheet and spread the dill-sour cream mixture over the fillets in an even layer. Sprinkle Parmesan cheese on each fillet. Bake the trout steak in sour cream in the oven for 20-25 minutes or until the fillet begins to peel off easily with a fork. To achieve a browned baked top, attach a baking sheet under the broiler for another 1-2 minutes, watching the degree of browning. Garnish the oven-baked trout in sour cream with the chopped scallions that were set aside earlier, and serve the fish hot with fresh vegetables, pasta or rice. A very sophisticated option.serving - with brown butter, parmesan orzo, green beans with lemon and pepper, paprika.

Garnish for fish

Oven-baked trout in sour cream is often served with stewed vegetables such as beans, carrots or tomatoes. A very popular combination with baked potatoes and herbs. Potatoes can be baked in the oven right along with the fish. Adding sour cream or cream will make it more tender, but still the potatoes will be covered with a delicious golden crust.

Sometimes a salad of greens and green vegetables is served with trout in sour cream in the oven. Trout is considered low-calorie, so it can be eaten during diets, and a green salad will be a great addition without adding calories. However, the dietary option should be made without sour cream or use one in which the percentage of fat content is minimally low. Excessive dryness is the only thing that can spoil the taste of trout. Therefore, it is important to ensure that the trout in sour cream does not stand in the oven for too long either.

How to choose in the store?

Shop for fresh fish based on shiny skin, tight-fitting scales, bright, clear eyes, firm, dense meat, and a moist, flat tail. The gills should be cherry red, not brownish. Sea fish should smell like s alt water.

The flesh should look firm, with no gaps between layers. If the fish is wrapped in plastic, there should be little liquid in the package. At the time of buyingfrozen fish, look for shiny, firm fish with no white spots from the freezer, frost, or ice crystals. Choose well-sealed packages from the bottom of the freezer that are no more than three months old.