Trout is a tasty and healthy freshwater fish. It has a subtle flavour and a light freshness which makes it ideal as a light meal or as part of a summer menu. It can be cooked in a variety of styles but there are some general rules that you can follow to get the best out of your fish dish. It is a very healthy option as it is high in Omega 3 and contributes to our two portions of recommended oily fish. Finding a suitable way to cook it and some tasty side options can help you create a delicious healthy meal.
Baking a trout in foil is a good way of cooking a large trout or fillets because it keeps the fish nice and moist. Most recipes use the same basic ingredients but you can add almost anything you like for a bit of variety. Another way of cooking it is to grill the trout.
Whether you are cooking it whole or filleted, a little added butter and lemon juice will really enhance the flavour.
Trout is a freshwater fish so adding a little salt is a good idea. Sprinkle some fresh chopped parsley, dill, thyme or chives over the fillet before baking.
As a side dish you can serve some steamed vegetables baby corn, green beans, broccoli, asparagus, peas, broad beans, baby carrots or parsnips. Roasted red onions, peppers or courgettes are just as suitable but can perhaps be a more ‘hearty’ option.
To add some carbohydrates to your meal you could try boiling some baby potatoes or perhaps rice or couscous. Slow roasted potatoes can also add a little more body and flavour.
Serving with fresh salad leaves and tartar sauce or crème fresh maintains the healthy ‘lightness’ to your dish and provides some additional flavour and texture. The salad could be dressed lightly with olive oil and vinegar.
Basic recipe for Trout cooked in foil.
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1 Cleaned Trout (or 2 trout fillets). An average trout will weigh around 2lbs.
2 knobs of Butter
Fresh herbs of your choice
Salt and Pepper
Place a large sheet of aluminium foil into a baking tray and place the trout on the foil. Cut some slots in to the skin of the trout to help the flavour penetrate the fillets. Squeeze some lemon juice over the fish and inside the fillets. Season the fish with freshly ground salt and pepper both on the skin and inside. Place the knobs of butter inside the trout. Chop the fresh herbs and sprinkle on the inside and over the skin. Stuff some herbs in to the slots.
Wrap the foil loosely around the fish to make a foil parcel, folding the edges over to seal in the juices.
Bake in a preheated oven at 180 degrees for 15-20 minutes. Fillets that are thinner may need a reduced cooking time. Once the fish is flaky and no longer translucent it will be cooked and ready to eat.
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