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Wednesday Wind-down: Oven Baked Trout with Ginger and Spring Onions

2009_0804food0191Trout fillets at Superquinn are currently just €1 each. And they’re very good. I picked up four yesterday and used them to make a quick, easy, and healthy Chinese meal.

It takes about 5 minutes to prepare and 15 minutes to cook. And for an optional side: about three minutes before the fish is ready, prepare a very nice, very basic stir-fry vegetable accompaniment.


  • 2 trout fillets
  • 4-5 tablespoons soy sauce
  • 1 teaspoon brown sugar
  • 2-3 fresh, chopped chillies (depending on your spice threshold!)
  • 2 cloves of garlic, chopped
  • 1 inch of ginger, chopped
  • 2 spring onions, chopped
  • Stir-fry accompaniment ingredients: a combination of vegetables eg 1 red pepper, 1 onion, broccoli, 1 carrot, 1 clove of garlic; and soy sauce to taste


  • Make a few incisions in the trout.
  • Place the trout in lightly greased tin foil or parchment, and pour over all the other ingredients, except the spring onions, rubbing into the flesh. Seal the foil, making sure the ingredients don’t leak out.
  • Cook in an oven for 10-15 minutes at 180°C. When it is ready, sprinkle spring onions over the fish.
  • If you’re making a stir-fry accompaniment, simply fry up all the ingredients about three minutes before the fish is ready, starting with the onion, then adding the remaining vegetables, and a splash of soy to taste.
  • Serve the fish and vegetables with rice.


  1. Very Tasty, tried this tonight, thanks for the post. 0.45k cost €7.3 in SuperQuinn today.

    Greece the foil before placing the trout, to avoid the skin sticking, this helps in cleaning the foil for recycling.

    Because the instructions said “pour over all the other ingredients” this included the spring onions for me, that turned out fine, as opposed to sprinkling them.

    I suggest you move the ingredients mentioned in the last line of the instructions to the Ingredients list, so others are no like me and scrambling for ingredients at the end because they only read each step as they went along!

  2. Hi Boardtc, thanks for the feedback. I’m always doing that with recipes – not reading them through to begin with and then finding myself caught short when it’s too late or towards the end of the meal.
    I’ve altered the article so I hope the recipe is less likely to lead to mistakes. Two interesting article on the perils of recipe writing, the first a light-hearted one from the Guardian’s Word of Mouth blog:

    And a slightly more serious, but interesting, guide-of-sorts from wine and gardening website Strat’s Place, with enough rules to spin my head: