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How to Cook a Trout Filet

by
author image M.H. Dyer
M.H. Dyer began her writing career as a staff writer at a community newspaper and is now a full-time commercial writer. She writes about a variety of topics, with a focus on sustainable, pesticide- and herbicide-free gardening. She is an Oregon State University Master Gardener and Master Naturalist and holds a Master of Fine Arts in creative nonfiction writing.
How to Cook a Trout Filet
Trout is good plain, or with a variety of toppings or seasonings. Photo Credit Eising/Photodisc/Getty Images

Trout can be an important part of a healthy diet, which includes fish at least twice every week, according to the American Heart Association. Specialists at the University of Maryland agree, noting that a diet that includes a variety of fish may lower the risk of several chronic diseases, including cancer, diabetes, heart disease and arthritis. Whether you catch your own trout or purchase it at a supermarket, trout is a versatile fish that can be prepared a variety of ways and seasoned to your liking.

Baked

Step 1

Preheat your oven to 350 degrees Fahrenheit. Line a baking pan with aluminum foil, then place your trout fillets in the pan with the skin side down.

Step 2

Brush your trout fillet lightly with cooking oil or melted butter with a basting brush.

Step 3

Sprinkle your choice of seasonings over the fish. A variety of seasonings enhance the flavor of trout, including salt and freshly ground black pepper, chives, basil, lemon pepper, paprika or cayenne pepper.

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Step 4

Place your trout in the oven, and bake until the meat is opaque and flakes easily with a fork -- about 25 minutes.

Grilled

Step 1

Turn your grill to high, and let it heat while you prepare the trout fillets.

Step 2

Brush the meat side of your trout fillet with melted butter or oil, then season with salt and pepper. You can also coat it with a variety of liquid flavorings, including hot pepper sauce, soy sauce, lemon juice, Italian dressing or any sauce or marinade.

Step 3

Spray the grill rack with nonstick cooking spray to prevent your trout fillets from sticking to it.

Step 4

Place the trout on the grill, and cook each side for three to six minutes, depending on the thickness of the fillets. Remove the trout fillets from the grill with a spatula when the meat flakes easily with a fork.

Broiled

Step 1

Season your trout fillets with salt, pepper or other seasonings. Or baste the fillets with a marinade or a mixture of melted butter and lemon juice.

Step 2

Turn your oven on to broil, and place your fillets on a broiler pan, then place the broiler pan in the oven so the fillets are 4 to 5 inches below the heat source. Broil the fillets for 8 to 10 minutes, without turning. If your broiling basted trout, baste the fish at least once during broiling.

Step 3

Check your trout often, as broilers cook meat quickly. Remove the trout from the oven when the meat flakes easily with a fork.

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References

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