(As a bonus, you can pop these on the same pan as the trout and roast them in about the same amount of time for a sheet pan-style dinner.) Roasted broccolini, broccoli, or asparagus.Some of our favorite side dish combinations: Rainbow trout’s mild flavor and flaky texture means that it pairs well with a wide variety of vegetables, salads, and grains. Wrap the trout fully in aluminum foil, seal tightly, and cook on the grill for 15-20 minutes instead of the oven.Just sprinkle over the fish, or mix with olive oil into a thin paste and brush on lightly. Use a seafood seasoning blend, dry rub, or lemon pepper seasoning instead of the garlic and lemon slices.Add a dusting of sweet or smoky paprika for extra depth of flavor.
You can add this prior to baking or just before serving. Add a sprinkle of red pepper flakes for a little bit of kick.Serve with an extra spritz of fresh lemon juice and all the herbs your heart desires. If you have an instant read thermometer, this takes out all the guesswork: the FDA recommends cooking fish to an internal temperature of 145° F. You’ll know the fish is fully cooked when the filets are opaque white, no longer translucent, and flake easily when pressed with the side of a fork, as shown below.
#Trout recipe how to
Try a bite! How to tell when trout is done cooking?
#Trout recipe skin
It’s rich in nutrients, and the skin of rainbow trout in particular is very delicate and light. No! You should purchase and cook trout with the skin on it makes the fish easier to cook in one piece and helps it retain moisture. Into the oven they go! Do you take the skin off rainbow trout? Place a thinly-cut lemon slice on top of each piece. I highly recommend lining the pan with either parchment paper or aluminum foil for ease of cleaning.īrush lightly with olive oil, then sprinkle salt, pepper, and minced garlic on top. Place the trout skin side down on a rimmed baking sheet. Let them sit at room temperature for a few minutes while you preheat the oven to 400 degrees F and gather your other ingredients: lemon slices, garlic, olive oil, salt, pepper, and fresh herbs. Your very first step should be to remove your fully thawed trout filets from the fridge. It requires the least prep or clean up, and also delivers a very reliable result! Rainbow trout can be prepared in any number of ways, but I love the ease of baking. And as a bonus, this dish is obviously naturally gluten-free and low-carb. Interestingly, wild-caught trout has about half the fat content of farm-raised trout, so bear that in mind if fat is something you watch very closely in your diet. It’s a terrific source of the brain- and heart-healthy omega-3 fatty acids we all need. According to the USDA, a 3 ounce rainbow trout fillet contains about 17 grams of protein - the same content as 3 ounce serving of salmon. Just like salmon, rainbow trout is packed with protein, healthy fats, vitamins, and minerals. Pantry staples: Olive oil, kosher salt or sea salt, and black pepper.You really can’t go wrong when it comes to fresh peppy greens! I like to use either a tangy mix of fresh parsley and dill, or go with a more Italian-inspired blend of rosemary, oregano, and thyme - just depending on what I happen to have. Herbs: Fresh herbs make a wonderful touch.Only use garlic powder in a real pinch, and sprinkle it on very lightly. Fresh or jarred minced garlic will work well. Fresh garlic and lemon: Fresh lemon is key.You can purchase one large trout, but it’s more likely you’ll find a package of several fillets. You can follow this same recipe for salmon, tilapia, or another common white fish, simply checking it often in case the cooking time is more or less. One pound rainbow trout, skin on: As noted above, look for trout that has been responsibly farmed or caught in the US, if possible.Here are a few notes and shopping tips about the ingredients you’ll need to make this, as well as possible substitutions. Rainbow trout also gets good marks for environmental impact and sustainability when farmed in the US in freshwater net pens, outdoor flowthrough raceways, and ponds, according to the Monterey Bay Aquarium’s Seafood Guide. It’s tender, easy to cook, and mild in flavor. We often do salmon and I’ve added a few tilapia recipes to my usual rotation, but rainbow trout is a great complement to these. Looking to add some variety to the usual dinner rotation? An easy baked fish dinner is the way to do it! This is so simple to make and totally fool-proof thanks to the oven. It’s a great way to serve a healthy dinner with terrific flavors of lemon, garlic, and herbs-but minimal effort. This fool-proof recipe for Baked Rainbow Trout takes just 20 minutes.
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