Fresh or frozen trout is a tasty addition to a healthy-heart diet. In fact, the American Heart Association recommends eating two servings of fish that's rich in omega-3 fatty acids each week. Though saltwater fish like salmon and herring may have the highest levels of omega-3, fatty types of freshwater trout, such as Rainbow trout, also contain significant levels of this cholesterol-fighting nutrient. Trout is typically eaten as a whole fish, but may be filleted or chopped for preparations such as hash. Choose fresh whole trout that's shiny, smells pleasant and mild and has firm flesh and clear eyes. Avoid frozen trout that's in a damaged package or has visible ice crystals.
Rub the inside of a trout with a small amount of olive oil. Add salt and pepper to taste. Stuff the fish cavity with fresh herbs such as parsley, tarragon and/or dill. If fresh herbs aren't available, use strips of fresh vegetables like carrots, peppers or celery. Place thin slices of lemon on top of the herbs or vegetables.
Tie the trout closed with cooking twine. Sprinkle the skin with salt and pepper.
Place the trout in a grilling basket to cook it on the grill. Cook on a hot grill approximately 10 minutes on each side per 1 pound of fish. The skin should be crisp and the flesh, flaky.
Lay the trout in a lightly oiled oven-safe dish to bake. Place it into a 350 degree Fahrenheit oven and cook for 8 to 10 minutes per pound. Turn gently with a large spatula halfway through the cooking time. The flesh should be flaky and moist and the skin should be slightly crisp.
Cut the cooking twine and remove the herbs/vegetables. If the trout was deboned before cooking it is ready to eat. If it was cooked with the bones in, gently slide the flesh away from the vertebrae and small bones to eat.