This traditional Bulgarian trout dish (пъстърва) is seasoned with herbs and baked until tender. Paired with a simple, refreshing tomato and green salad, it’s light yet flavorful—a favorite in Bulgarian homes, mainly when using fresh, locally sourced fish.
Preparation Time
- Prep time: 15 minutes
- Cook time: 25 minutes
- Total time: 40 minutes
Ingredients (for four people)
For the Trout
- 4 whole trout or 4 trout fillets
- 2 tablespoons olive oil (circa 30 ml)
- 1 tablespoon fresh lemon juice (circa 15 ml)
- 2 teaspoons dried oregano (circa 10 ml)
- 1 teaspoon dried thyme (circa 5 ml)
- 1 teaspoon garlic powder (circa 5 ml)
- Salt and pepper to taste
For the Salad
- 2 medium tomatoes, sliced
- 4 cups mixed green salad (e.g., lettuce, spinach)
- 2 tablespoons olive oil (circa 30 ml)
- 1 tablespoon balsamic vinegar (circa 15 ml)
- Salt and pepper to taste
1 tablespoon is circa 15 ml, and a teaspoon is circa 5 ml.
Preparation Method
Step 1: Preheat Oven
Preheat the oven to 375°F (190°C).
Step 2: Season the Trout
Pat the trout fillets dry. Rub each fillet with olive oil, lemon juice, and herbs (oregano, thyme, garlic powder). Season with salt and pepper.
Step 3: Bake the Trout
Place the fillets on a lined baking sheet. Bake for 20-25 minutes until the trout flakes easily with a fork.
Step 4: Prepare the Salad
While the trout bakes, toss the tomato slices and green salad with olive oil, balsamic vinegar, salt, and pepper.
Step 5: Serve
Plate the trout fillets alongside the salad. Garnish with extra lemon wedges for added freshness.
Tips and Tricks
- Perfect Flavor: For extra flavor, marinate the trout for 20 minutes before baking.
- Crispy Skin: If you prefer crispy skin, broil the fish for 2-3 minutes of cooking.
Serving Suggestions
Pair this baked trout with roasted vegetables, or enjoy with crusty bread to soak up the juices from the salad and trout.
Wine Pairing
- International Wine: A light Sauvignon Blanc or Pinot Grigio pairs well with the fresh flavors of this dish.
- Bulgarian Wine: A crisp Chardonnay from the Thracian Valley complements the subtle herbal notes of the trout.
Nutritional Information (Per serving)
- Calories: 300 kcal
- Protein: 25g
- Fat: 18g
- Carbohydrates: 5g
- Fiber: 3g
- Cholesterol: 70 mg
- Sodium: 250 mg
Dietary Modifications
- Gluten-Free: Naturally gluten-free.
- Dairy-Free: This recipe is also dairy-free.
Storage Suggestions
Leftover trout can be stored in an airtight container in the refrigerator for up to 2 days. Reheat in the oven or serve cold with a salad.
About Traditional Bulgarian Trout with Herbs
This oven-baked trout combines the best of simple, fresh Bulgarian flavors with herbs, enhancing the naturally mild taste of the trout.
Cultural Context
In Bulgaria, trout (пъстърва) is commonly found in the country’s rivers and is a staple in traditional Bulgarian kitchens, especially during spring and summer. Its mild flavor is complemented by a simple herb marinade, reflecting the nation’s emphasis on fresh, natural ingredients.
