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.
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.
Brush your trout fillet lightly with cooking oil or melted butter with a basting brush.
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.
Place your trout in the oven, and bake until the meat is opaque and flakes easily with a fork -- about 25 minutes.
Turn your grill to high, and let it heat while you prepare the trout fillets.
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.
Spray the grill rack with nonstick cooking spray to prevent your trout fillets from sticking to it.
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.
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.
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.
Check your trout often, as broilers cook meat quickly. Remove the trout from the oven when the meat flakes easily with a fork.
- North Carolina State University Extension; Trout Cooking Recipes; May 2011
- University of Minnesota Extension: Cooking Your Catch;
- University of California Cooperative Extension; Rainbow Trout; Katheleen F. Ladewig, et al.; January 1995
- West Virginia University Extension; The Health Benefits of Eating Fish; Beth Semmens
- University of Maryland Medical Center; Omega-3 Fatty Acids; 2011