This is a delicious dish that can be served to guests, but at the same time simple and quite easy to perform. Trout with sour cream in the oven can be prepared for yourself during a busy working week. A delicious dish that makes the fish fragrant, creamy in taste and at the same time spicy.
Nutrition recommendations
Although there are no specific nutritional recommendations for seafood, many public health organizations recommend at least two servings per week, because seafood is a high-quality protein source with a high “good” fat content.
Often, the fresh fish you buy for cooking at home has been frozen for a long time. Freshly sold fish can be in the water from one day to two weeks. Large fishing vessels can remain at sea for two weeks, keeping their catch on ice for sale fresh.
For 100 grams of oven-baked trout in sour cream there are: 300 calories, 18 g of fat (10 g of saturated fat), 111 mg of cholesterol, 431 mg of sodium, 3 g of carbohydrates (2 g of sugar), 28 g of protein.
Fish contains 17 to 25 percent protein and is usually a good source of B vitamins, especially niacin, B12 and B6. Fatty fish is a good source of vitamins A and D. Sea fish also contains minerals, including iron, iodine, phosphorus and selenium. Fish is low in cholesterol (from 50 to 90 milligrams per 100 grams). It is also the main source of omega-3s. Omega-3s are healthy fats that help improve cardiovascular health by controlling cholesterol and lowering blood pressure.
Ingredients
For our trout recipe in sour cream in the oven you will need:
- 4 fish fillets;
- 3/4 cup sour cream;
- 1/2 teaspoon of salt + to taste for pickling fish;
- 1/2 teaspoon ground black pepper + to taste for pickling fish;
- 1/2 teaspoon lemon zest;
- 1/2 tablespoon of freeze-dill (or 1 teaspoon of fresh dill);
- 3 cloves of garlic;
- 3 green onions;
- 1/2 teaspoon (or less, depending on the type of spices) ground red pepper;
- juice of 1/2 lemon;
- 1/3 cup parmesan, grated or powdered.
Instead of lemon juice, a small amount of white wine can be used as marinade.
Cooking Instructions
Start with 3/4 cup sour cream (light sour cream if you care about the figure), put it in a bowl and add 1/2 teaspoon of salt, 1/2 teaspoon of ground black pepper, lemon zest and 1/2 tablespoon of dill (or 1 teaspoon of fresh chopped dill). Peel and grate 3 cloves of garlic in a bowl, add finely chopped 3 green onions to the same (keep the green parts as a side dish for later). Add 1/2 teaspoon of chopped red pepper (or less if you're not a fan of spices) and squeeze a little lemon juice (about 1/4 lemon).
Mix all the ingredients well and set aside (in the refrigerator if you cook the fish later). Preheat the oven to 180 degrees and lightly season the thawed fish fillet. On both sides, grate the fish, not pressing hard, with a small amount of salt, ground black pepper, a pinch of dill and a small amount (about 1/4 lemon) of squeezed lemon juice.
Place the fillet in a shallow baking tray or on a baking sheet with parchment lining and distribute the mixture of dill and sour cream on the fillet in an even layer. Sprinkle each filet with Parmesan. Bake a 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 get a roasted baked top, attach a baking sheet under the roasting pan for another 1-2 minutes, watching the degree of frying. Garnish oven-baked trout in sour cream with chopped green onion, which was previously set aside, and serve the fish hot with the addition of fresh vegetables, pasta or rice. A very elegant serving option - with brown oil, orzo parmesan, 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 combination with baked potatoes and herbs is very popular. Potatoes can be baked in the oven right 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 trout in sour cream in the oven is served a salad of greens and green vegetables. Trout is considered low-calorie, so it can be eaten during diets, and green salad will be a great addition that does not add calories. However, the dietary option should be done without sour cream or use the one in which the percentage of fat is minimally low. Excessive dryness is the only thing that can ruin the taste of trout. Therefore, it is important to ensure that in the oven trout in sour cream also does not stand for too long.
How to choose in the store?
In stores, you should choose fresh fish, focusing on a shiny skin, tightly adhering scales, bright, clear eyes, hard, dense meat and a moist flat tail. Gills should be cherry red, not brownish. Saltwater fish should smell like salt water.
The pulp should look dense, without any gaps between the layers. If the fish is wrapped in plastic, there should be little liquid in the package. When buying frozen fish, pay attention to shiny hard fish without white spots from the freezer, frost or ice crystals. Choose well-sealed packages from the bottom of the freezer that are no older than three months.