If you still need convincing about rainbow trout, here are two reasons to start incorporating it into your meals. Firstly, it’s an oily fish with plenty of omega-3s which contribute to your health in numerous ways. Secondly, its fillets are so thin that it cooks in practically no time. That means more time for the other hundred things on your to-do list. Check out these five ways to cook rainbow trout that take the fuss out of eating healthy.
1. Oven roasted: Preheat your oven to 375°F – 400°F. Place trout in baking pan covered with parchment or foil and a light spritz of cooking spray. Bake for 15-20 minutes or until the fillet flakes easily when pressed with a fork. Try out this method with Baked Rainbow Trout with Pine Nut & Lemon Gremolata.
2. Broiled: Lay rainbow trout skin side down in baking pan. Turn broiler on high and situate the trout four inches away from heat source. Broil for three to five minutes. This spiced and broiled rainbow trout recipe is complete with homemade hush puppies.
3. Grilled: Clean and then lightly oil the grate of your grill. Set it to medium to medium-high heat and place rainbow trout on the grate. Cook for three minutes on one side and then flip it over very carefully –trout fillets are very thin and delicate– to cook on the other side for an additional three minutes. Grill up some Thai-inspired rainbow trout when the summer weather is finally in full swing.
4. Sautéed: Heat a lightly oiled pan on medium to medium-high heat. Place the trout in the pan flesh side down. Sauté for two to three minutes on each side. Practice your sautéing skills with this simple recipe.
5. Poached: Place trout in a pan with aromatic vegetables and cover with stock/liquid until it is fully submerged. Cook on low heat for six to eight minutes. For more information on poaching, read up on the Martha Stewart method.
And remember: when it doubt, always grab the meat thermometer. Your rainbow trout fillets should reach at least 145° Fahrenheit.
Do you have a favorite, foolproof method for cooking trout or your favorite kind of fish? Leave your thoughts and suggestions in the comments section.