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Baked Trout with Mango Recipe

2012/02/17 by Channah


[translate lang=English]

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 chilli pepper, chopped
  • 1 red pepper, diced
  • 1 small onion, chopped
  • 1 peeled mango, not too ripe
  • rocket leaves (arugula, ruccola)


  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 chilli pepper, red pepper and onion.
  4. Preheat the oven to 210oC/ 410oF.
  5. Into a tray put aluminium 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 aluminium foil. Make some holes in aluminium foil with a toothpick.
  10. Cook for 15-20 minutes. After that remove the aluminium foil and cook for another 5 minutes.
  11. Serve the trout on a plate accompanied by fresh rocket leaves, vegetables and mango slices.


[translate lang=Romana]


Ingrediente (2 persoane):

  • 2 pastravi intregi, curatati
  • 4 linguri de ulei de masline extra virgin
  • 4 linguri de sos de soia
  • 1 pahar de vin alb sec
  • 1 lingura de seminte de coriandru
  • 1 lingura de seminte de mustar
  • 1/2 lamaie – sucul
  • piper, sare de mare
  • 1 ardei iute verde, taiat marunt
  • 1 ardei rosu taiat cubulete
  • 1 ceapa mica, taiata marunt
  • 1 mango curatat de coaja, nu foarte copt
  • ruccola


  1. Indepartati capul si coada pastravului. Condimentati cu sare si piper, fiti insa atenti la cantitatea de sare adaugata, deoarece sosul de soia contine deja sare.
  2. Puneti pestele intr-o cutie de plastic sau punga pentru marinat. Adaugati uleiul, sosul de soia, vinul, sucul de lamaie, semintele de coriandru si mustar. Lasati la marinat pentru o ora.
  3. 1/4 din mango taiati-l in cubulete mici si amestecati-l cu jumatate din cantitatile de ardei iute, ardei rosu si ceapa.
  4. Preincalziti cuptorul la 210oC/ 410oF.
  5. Intr-o tava puneti folie de aluminiu. Adaugati pestele marinat.
  6. Peste amestecul de mango si vegetale adaugati cateva linguri din sosul  folosit pentru marinat. Umpleti pastravul cu acest amestec.
  7. Adaugati restul de vegetale peste pastrav. Adaugati si cateva linguri din sosul ramas de la marinat.
  8. Mango-ul ce v-a ramas taiati-l in bucati mari si adaugati-l peste pastrav.
  9. Acoperiti bine cu folia de aluminiu. Faceti cateva gauri in folie folosind o scobitoare.
  10. Coaceti pentru 15-20 minute. Dupa aceea indepartati folia de aluminiu si coaceti pentru inca 5 minute.
  11. Serviti pastravul alaturi de frunze de ruccola, vegetale si bucatile de mango.



  1. Cristian says:

    arata foarte binee :>

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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.

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

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