steelhead trout recipe
Looking for a healthy and delicious steelhead trout recipe? Try this easy, flavorful dish with simple ingredients and cooking methods for a perfect meal.
Ingredients
Fresh Steelhead Trout Fillets:
- The star of the show! Fresh fillets are ideal for a tender flavorful result. Look for fish with vibrant color and no fishy smell. If you’re using frozen trout, make sure to thaw it properly before cooking.
Olive Oil:
- A great source of healthy fat that adds richness to the fish without overpowering its natural flavor. You can also use melted butter for a more indulgent twist.
Lemon:
- Fresh lemon juice adds a tangy brightness that enhances the fish’s flavor. You’ll also want some lemon slices to garnish the trout once it’s cooked.
Garlic:
- A few cloves of minced garlic infuse the oil with savory depth. Garlic complements the delicate taste of the trout beautifully.
Herbs:
- Fresh parsley and dill are perfect for adding a burst of color and fresh aromatic flavor. You can also experiment with other herbs like thyme or rosemary based on your taste preferences.
Salt and Pepper:
- Simple seasonings to taste. A pinch of sea salt and freshly cracked pepper are all you need to bring the flavors together.
Optional Sides:
- If you want to turn this into a complete meal consider adding sides like roasted vegetables, quinoa, or mashed potatoes to complement the trout.
Instructions
Prepare the Fish
- Pat the steelhead trout fillets dry with a paper towel to remove excess moisture. This helps achieve a nice, crispy sear if you’re pan-frying or grilling.
- Season both sides with salt and pepper to taste. You can also add a sprinkle of garlic powder for extra flavor.
- Squeeze some fresh lemon juice over the fish and let it sit for a few minutes to marinate slightly.
Heat Your Cooking Surface
- Pan-Seared: Heat about 1–2 tablespoons of olive oil in a large skillet over medium-high heat. Once hot, carefully place the trout fillets skin-side down (if your fillets have skin). Cook for about 3–4 minutes on each side, or until the fish is golden and crispy on the outside but tender and flaky on the inside.
- Baked: Preheat your oven to 375°F (190°C). Place the trout fillets on a baking sheet lined with parchment paper. Drizzle with olive oil, sprinkle with salt and pepper, and top with a few slices of garlic and lemon. Bake for about 12–15 minutes, or until the fish is opaque and easily flakes with a fork.
- Grilled: Preheat your grill to medium-high heat. Brush the fish with olive oil and season as desired. Grill the fillets for about 3–5 minutes per side, depending on the thickness of the fish, until they have grill marks and the flesh flakes easily.
Notes
Nutrition Information (Per Serving)
- Calories: 300 kcal
- Fat: 18g
- Saturated Fat: 3g
- Monounsaturated Fat: 10g
- Protein: 34g
- Carbohydrates: 2g
- Fiber: 1g
- Sugars: 1g
- Cholesterol: 70mg
- Sodium: 120mg
- Omega-3 Fatty Acids: 1,000mg