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Trout in sauce

  • Nutrition Facts
  • Calories: 168
  • Protein: 12.5
  • Fats: 11
  • Carbohydrates: 3.6
    Форель в соусе

    Trout with sauce is a great option for a delicious holiday dinner in a matter of minutes. You can pickle red fish the day before, the fish is baked in the oven very quickly. At this time, we cook white sauce on the stove, pour it over the finished trout and - voila! - you can invite guests to the table!

    History of the dish

    Trout in sauce in the oven is a dish that became famous initially in the countries of the northern or Pacific coast. Trout is a type of another red fish, salmon. The natural habitat of river trout is the fresh waters of the Pacific coast, but subsequently this species of red fish has spread to other habitats around the world.

    As for the white sauce, it originated from France. In the cuisine of this country, there are a large number of recipes with white sauce, or bechamel sauce. It is said about the origin of the sauce that it became known in 1533, during the wedding feast of Catherine de Medici, a native of Florence, and the French prince Heinrich de Valois, the future King of France Henry II. Due to its taste and almost complete absence of bones, trout is widely used in restaurant and home cooking, and white sauce gives it juiciness and a delicate creamy texture.


    • Trout (fillet) - 500 g
    • Lemon - ½ pc.
    • Olive oil - 50 ml
    • Salt - ½ teaspoon
    • Black pepper - 1/5 teaspoon
    • For white sauce:
    • Milk - 150 ml
    • Wheat flour - 1 tablespoon
    • Butter - 30 g
    • Nutmeg - ¼ teaspoon
    • Salt - ½ teaspoon

    Cooking plan

    1. Before cooking trout in sauce, prepare all the ingredients. Fish for baking, of course, is best taken fresh, not frozen. It is in this case that it will retain juiciness and you will be sure of the freshness and usefulness of the dish.

      Let's prepare all the ingredients for cooking trout with white sauce.

    2. The fish must be prepared for pickling and baking. To do this, either take a fillet, or clean the trout from the skin and ridge with bones. The bones are large and very easy to remove. Cut the fish with a sharp knife into transverse pieces of the same size. The size must be the same so that all the pieces are cooked at the same time.

      We prepare the fish, clean it from skin, bones and cut into transverse pieces.

    3. For the marinade, mix olive oil, lemon juice, salt and pepper in a deep bowl. You can add a few drops of balsamic vinegar or mince a clove of garlic for a spicy kick.

      Preparing marinade. Mix olive oil, salt, pepper and lemon juice.

    4. We shift the pieces of trout into a container with a tightly closed lid. Pour the marinade over the fish, mix thoroughly so that the marinade envelops all the pieces. Close the container with a lid and place in the refrigerator for at least 30 minutes. You can marinate the trout the night before, so the fish will soak even more and become more juicy.

      Mix fish with marinade and leave in the refrigerator for at least 30 minutes.

    5. We begin to prepare the sauce for trout. Melt a piece of butter in a frying pan over medium heat. Be careful, the butter can burn and then the sauce will get an unpleasant bitter aftertaste.

      We melt the butter in a frying pan.

    6. When the butter is melted, add wheat flour and fry it in butter for 1 minute until light yellow. Stir constantly with a whisk.

      Add wheat flour and fry until golden brown.

    7. Add milk to the fried wheat flour, stirring constantly. I do this with a regular culinary whisk, the sauce is homogeneous, without lumps. As the milk heats up, the sauce will begin to thicken. This will take 2-3 minutes. Add salt and black pepper, as well as ground nutmeg.

      Add milk and bring the sauce to a thick creamy state.

    8. Add finely chopped dill to the finished white sauce and set aside from the stove.

      Remove the white sauce from the heat and add finely chopped greens.

    9. After the fish has lain in the marinade, put the trout on a baking sheet on parchment paper and put in an oven preheated to 180 degrees for 15-20 minutes.

      We put the marinated trout pieces on a baking sheet and bake for 15-20 minutes at a temperature of 180 degrees.

    10. We take out the trout from the oven and transfer it to a serving plate. Carefully lift the pieces with a spatula, as after baking they are more tender and do not hold their shape.

      We shift the finished fish to a festive plate.

    11. Pour white sauce on top of fish pieces and crush with fresh dill. If the sauce has thickened a lot, dilute it with hot milk, not forgetting to add salt.

      Pour white sauce on top of the fish and decorate with herbs.

    12. Serve a hot dish to the table immediately.

      Hot trout with white sauce is served immediately.

    The benefits of the dish

    Recipes such as the recipe for trout in the oven with sauce are needed by every housewife. In addition to the fact that it is very easy to prepare and the taste of this dish is not inferior to restaurant ones, it is also incredibly healthy. The high content of omega-fatty acids and amino acids help the human body fight atherosclerosis and cancer, remove harmful cholesterol and are a building material for protein. Fast, tasty, healthy - what else can a hostess dream of?!

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