Orange & Tea Rubbed Trout

Cooking time
Serves2-4 people
Orange & Tea Rubbed Trout

Rainbow trout is the star of the show. Cook up a speedy supper with citrusy, smoky flavours to cut through the rich, buttery fish.

3 ratings
layout 2 comments


  • 2 oranges
  • 2 tsp Earl grey or black tea leaves (loose leaf or from a tea bag
  • Sea salt and freshly ground pepper
  • 4 tbsp olive oil
  • 1 tbsp honey

Prep: 5 mins | Cook: 20 mins

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1. Heat your oven to 220°C/Fan 200°C/Gas 7. Rinse and pat your fish dry. Cut 4 diagonal slashes across the length of each fish, on both sides.
2. Zest the oranges. Mix the zest with the tea leaves and a good pinch of salt and pepper. Scoop ½ tsp of the mix into little bowl or jam bar. Rub the remaining mix all over the fish, getting right inside the cuts you made and inside the belly.
3. Thinly slice one of your oranges. Arrange the slices on a roasting tray. Set the fish on top. The orange slices will add flavour and help the fish from sticking to the pan. Drizzle over 1 tbsp oil.
4. Slide onto the top shelf of your oven. Roast for 10 mins on each side.
5. Squeeze 3 tbsp juice from the remaining orange in the bowl/jar with the zesty tea you set aside. Whisk with 3 tbsp olive oil, the honey and a pinch of salt and pepper.
6. The fish, once roasted, should easily come off the bone – cut along the back bone of the fish and you should be able to just lift the fillet on each side, away from the skeletal structure.
7. Serve a whole fish or a fillet to each person. Drizzle over the dressing before serving.
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Amazing way cook whole trout it was totally delisious I will use this recipe over and over



Was a bit wary of this recipe as couldn't imagine how the tea would work. I used limes as had no oranges and it was absolutely delicious. Had cooked whole trout a couple of times before and it wasn't great but will be looking forward to making this again. Also a great way to use up some little tins of tea leaves I had received as a gift.