There are so many opportunities today to enjoy fish from around the world but indigenous trout have always been a North American favorite. A totally romantic idea…standing knee deep in a crisp, sparkling and babbling brook can be alluring and appealing to some but a trip to the fishmonger can also hook a beautiful rainbow trout.
Trout, in the same family as salmon, is considered an oily fish, which gives it a flaky, delicate, and juicy consistency when cooked. High in Omega-3 fatty acids and packed with essential nutrients, it rivals the salmon for health benefits…rich in Vitamins B6 and B12 for energy and Vitamin D for strong bones.
Always an impressive presentation with minimal labor, a grilled trout is a good choice to share with friends and family. One of the simplest preparations is to grill or roast a whole trout stuffed with aromatic herbs which permeate throughout the cooking.
Here are a couple of favorites…
Roasted Trout with Herbs
♦ Choose a ¾ to 1 lb. whole trout per person…scaled, gutted, and cleaned. Head and fins can be removed for the squeamish—this will not affect the cooking time.
♦ Stuff with parsley & dill (or other herbs of choice) and garlic, sliced onion, and lemon slices; salt and pepper to taste.
♦ Diagonally slash every 1–2 inches, and rub with olive oil, salt and pepper. ♦ Tie in several places with kitchen string.
♦ Roast in the oven at 450 degrees on a parchment-lined sheet pan for 10–15 minutes and then under the broiler for another 5–7 minute; plate and serve with roasted potatoes and grilled asparagus.
Two alternative cooking methods:
♦ Pan sear the prepared fish in a cast iron grill pan for 3 minutes on each side and then roast in the oven at 375 degrees for another 18-20 minutes, depending on the thickness of the fish, until edges are crispy; or,
♦ Grill prepared fish directly on a well-oiled grate or cast iron pan for 14 minutes turning over half-way through.
Grilled Butterflied Trout with
White Beans and Capers
Ingredients for 2 servings:
2 whole trout, ¾ to 1lb., cleaned, boned, and butterflied (backbone removed)
¼ cup unsalted butter
2 Tbsp. Extra Virgin Olive Oil
¼ cup minced shallots
2 Tbsp. white balsamic or white wine vinegar
1 Tbsp. drained capers
1 tsp. each of kosher salt, pepper, chopped fresh rosemary
1 15 oz. can of white beans, rinsed and drained
1 tsp. finely grated lemon zest
1 cup sliced arugula
♦ To make the vinaigrette, cook butter over medium heat until brown, about 4 minutes. Remove from heat and add 1 tablespoon oil, shallots, vinegar, capers and rosemary, salt and pepper to taste.
♦ Warm beans, lemon zest & 2 tablespoons of the vinaigrette in a saucepan, add salt and pepper to taste.
♦ Brush flesh side of the trout with a little vinaigrette.
♦ Grill on an oiled grill grate flesh side down and turn after 2 minutes and cook another 2 minutes. One can also cook on the stove on a grill pan. May need to cook longer if preparing a larger fish. Transfer fish to plates.
♦ Mix arugula into warm beans and spoon over fish, topping with additional rewarmed vinaigrette
MELODY TIERNEY is an avid foodie and has enjoyed sharing her passion with friends and family for many years. She and her husband, Phil, were also bed and breakfast owners in Southampton, New York, serving up a signature breakfast every morning. This and their gracious hospitality earned them Inn of the Month in Travel and Leisure magazine.