In addition to being inexpensive, trout has nutritional benefits to offer, particularly for a low carb diet. A three-ounce cooked portion provides around 130 calories, 22 grams of protein, 5 grams of healthy fats and no carbohydrates. Whether you bring it home from the lake after a day of line-fishing or from the fish counter at the supermarket, including trout in your diet can help you meet the heart-health recommendation of dining on fish twice per week.
Trout can be prepared in many mouthwatering ways. You can poach or steam it, broil or bake it, grill, saute or fry it and even microwave it. The 10-minute rule is an effective way to gauge how much
time you need for your trout to be safely, thoroughly cooked. Fillets are easiest to cook, so if you haven't had much experience filleting a trout, leaving it to an expert fisher or the fish
Measure the thickness of the fillet – and if you are placing ingredients on the fillet and rolling it, measure the final thickness. For every one-inch of thickness, cook your trout for 10 minutes. This works for all methods except frying. And the 10-minute rule applies to other types of fish as well.
Delicious for the coming of spring and fitting for the hot summer months, grilled trout is a natural for warmer, longer days.
4 (6 ounces each) trout fillets
2 tablespoons sesame oil
Freshly ground black pepper
1/2 cup sesame seeds
2 to 3 drops hot pepper sauce
Juice and minced zest of a lemon
Fresh cilantro leaves
1. Preheat grill to medium-hot. Rub trout with some of the sesame oil, making sure you don't touch the oil after you've touched the fish. Season with salt and pepper. Place trout in a fish grill basket.
2. In a small bowl, whisk together remaining oil, sesame seeds, pepper sauce, lemon juice and zest. Grill trout for 5 minutes. Turn and baste cooked side. Grill for 3 to 5 minutes more. Baste again and serve garnished with cilantro.
Trout is a delectable contrast to mixed salad greens and tangy vinaigrette. Use your favorite method to cook trout and then toss this salad together for a light meal.
2 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard
1 tablespoon balsamic vinegar
1 teaspoon minced fresh parsley
Pinch of fresh thyme leaves
Sea salt and freshly ground black pepper to taste
6 cups mixed salad greens
4 (3 to 4 ounces each) cooked trout fillets, warm or at room temperature
Handful of toasted walnut halves
In a large bowl, whisk together olive oil, mustard, vinegar, parsley, thyme, salt and pepper. Add salad greens and gently toss to coat. Divide greens among four plates and top each with a trout fillet. Garnish with walnut and feta and serve immediately to keep greens from wilting.
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