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Baked Trout with Mango Recipe

2012/02/17 by Channah

Ingredients (2 persons):

 

  • 2 whole trout, cleaned
  • 4 tablespoon extra virgin olive oil
  • 4 tablespoon soy sauce
  • 1 glass white dry wine
  • 1 tablespoon cilantro seeds
  • 1 tablespoon mustard seed
  • 1/2 lemon – the juice
  • pepper, sea salt
  • 1 green chili pepper, chopped
  • 1 red pepper, diced
  • 1 small onion, chopped
  • 1 peeled mango, not too ripe
  • rocket leaves (arugula, ruccola)

 

 Directions:

 

  1. Remove the tail and head of the fish. Season to fish with salt and pepper; be careful the amount of salt you add, because soy sauce contains already salt.
  2. Put the fish into a box or bag for marinating. Add the olive oil, soy sauce, white dry wine, the lemon juice, cilantro and mustard seeds. Let it marinate for one hour.
  3. Diced 1/4 of mango and mix with half the quantity of the chili pepper, red pepper and onion.
  4. Preheat the oven to 210oC/ 410oF.
  5. Into a tray put aluminum foil. Add the marinated fish.
  6. Over the mixture of mango and vegetables add a few tablespoons of the marinade sauce. Fill the fish with this mixture.
  7. Put the rest of the vegetables over fish. Add some of the marinated sauce.
  8. Cut the remained mango into big slices. Add it over the fish.
  9. Cover tightly with aluminum foil. Make some holes in aluminum foil with a toothpick.
  10. Cook for 15-20 minutes. After that remove the aluminum foil and cook for another 5 minutes.
  11. Serve the trout on a plate accompanied by fresh rocket leaves, vegetables and mango slices.

 

 

 

 


7 Comments »

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  3. David Head says:

    Tried this recipe at home and will definitely be making it again the future! Great meal, thanks for the recipe!
    Catering Manchester

  4. This looks delicious, a lot of flavor will burst from this dish and there is a lot of nutrients in there also.

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  5. This looks delicious, healthy too which is always a bonus.

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