Rainbow trout is a popular freshwater fish that is low in fat and high in protein and omega-3 fatty acids. Not only is it healthy to eat, but it is also quite versatile and can be prepared in many delicious ways. Here are some tried and true methods for cooking rainbow trout fillets.
1. How To Cook Rainbow Trout in Oven
Ingredients
- 1 rainbow trout fillet (1 pound)
- 1 pound asparagus
- 3 tablespoons olive oil
- 5 cloves garlic , minced
- ½ teaspoon salt
- ½ teaspoon black pepper , cracked
- ½ lemon , sliced
Instructions
Preheat oven to 400 F.
Line a rimmed small baking sheet (I used half sheet) with parchment paper.
Place rainbow trout fillet skin side down in the center of the baking sheet. Brush half of olive oil amount over the top of trout fillet.
Toss the asparagus (ends trimmed) with the remaining half of olive oil. Place asparagus all around trout fillet on a sheet pan.
Sprinkle the trout fillet and the asparagus with salt and pepper. Add minced garlic on top of the trout fillet and asparagus. Top with lemon slices.
Bake for about 15 minutes at 400 F in the preheated oven until the trout is cooked through.
Remove from the oven. Remove lemon slices from the trout fillet before serving.
3. How To Cook Rainbow Trout on Stove
Ingredients
- 2 rainbow trout fillets (4 ounces each, bones removed, skin on)
- ½ teaspoon Diamond Crystal kosher salt (or ¼ teaspoon of any other salt)
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- 1 tablespoon butter
- 1 tablespoon ghee
- ½ tablespoon lemon juice freshly squeezed
- 2 tablespoons parsley minced
Instructions
Pat the trout fillets dry using paper towels. Sprinkle them on both sides with salt and pepper.
In a large 12-inch nonstick skillet, heat the butter and ghee over medium-high heat. Swirl to coat. When the butter starts foaming, add the fillets to the pan, skin side down.
Cook the trout fillets, gently pressing on them with a wide spatula to ensure the skin has contact with the pan surface, until the skin is browned, for about 3 minutes.
Sprinkle the top of the fillets with garlic powder. Very carefully flip them over. Lower the heat to medium and keep cooking the fish until cooked through, for 2-3 more minutes.
Add the lemon juice to the pan and remove the pan from the heat. Transfer the fish to plates. Drizzle the pan juices over the fish. Sprinkle them with parsley and serve.
4. How To Cook Rainbow Trout in Air Fryer
Ingredients
- 2 rainbow trout fillets (5-6 oz each)
- 2 tsp olive oil
- Salt and pepper to taste
- 1 tsp fresh dill
- Lemon wedges
Instructions
Pat fillets dry and brush or spray both sides lightly with oil. Generously season fillets all over with salt, pepper, and fresh dill.
Place the fillets in the air fryer basket in a single layer. No need to overcrowd them.
Set the temperature to 375°F and set the timer for 8-10 minutes. Halfway through cooking, open the fryer and flip each fillet over for even cooking.
The fillets are done when they turn opaque and flakes apart with gentle pressure. Serve immediately with lemon wedges or a creamy sauce or vegetable.
Air frying creates a crispy exterior without using excess oil. It’s a healthy way to enjoy rainbow trout anytime.
In summary, rainbow trout can be prepared in many ways that highlight its delicate flavor, from simple baked fillets to pan-fried or air fried. Whether using the oven, stovetop, or air fryer, these recipes provide tasty options for cooking this versatile freshwater fish.