BAKED FRESH RAINBOW TROUT
Very easy and tasty recipe I invented one day with ingredients on hand, for fresh rainbow trout (farmed or wild) that my family loves. It takes very little time and is much lighter than ocean fish. I use whole fish you can buy already gutted from the supermarket, with heads and tails still on. Make sure you pick trout that are really, really fresh. I find the dish doesn't even need lemon slices but you can use them if you like. The key is to remember to add the water to the dish as instructed in directions, which keeps fish from drying out. Serve with rice and veggies. Light and delicious. Be careful of bones! Make sure to add hot water to the dish; cold water can crack the baking dish.
Provided by In-a-Pickle
Time 30m
Yield 6
Number Of Ingredients 8
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Grease a 9x13-inch baking dish with about 1 teaspoon olive oil.
- Place trout in the prepared baking dish and coat with remaining olive oil. Season the inside and outside of fish with dill, thyme, and salt. Stuff each fish with onion slices; grind pepper over the top. Place 1 lemon slice on each fish.
- Bake in the preheated oven for 10 minutes; add water to dish. Continue baking until fish flake easily with a fork, about 10 minutes more.
Nutrition Facts : Calories 373 calories, Carbohydrate 1.5 g, Cholesterol 162.5 mg, Fat 15.3 g, Fiber 0.3 g, Protein 54.2 g, SaturatedFat 4 g, Sodium 158.6 mg, Sugar 0.5 g
RAINBOW TROUT WITH JASMINE RICE AND CITRUS VINAIGRETTE
Steps:
- Season trout fillets lightly with salt and pepper on both meat and skin sides. Lightly dust fillets with flour and shake off excess. In a non-stick skillet large enough to hold all 4 fish, heat the oil and butter over high heat until almost smoking. (You may need to work in batches or use 2 skillets if you don't have one that is large enough). Carefully place the trout, meat side down, in the skillet and saute for about 2 minutes or until golden brown. Carefully turn the fish over with tongs and finish cooking on the skin side, about 2 more minutes. With tongs, remove the trout from the skillet and serve immediately with the rice and vinaigrette.
- Combine all ingredients in a large saucepan. Add enough salt and pepper to make the water taste slightly salty. Cover and bring to a boil. When the water level drops below the rice, reduce heat to maintain a simmer. Simmer for about 8 minutes and turn off the heat. Leave covered and let stand for about 5 minutes. Fluff rice with a fork and serve hot with the trout.
- Add vinegar, citrus juice, shallots, and mustard to a blender. Blend for 30 seconds. Slowly add oil while machine is running until emulsified; the vinaigrette should be thick. Season with salt and pepper, to taste. Add more citrus juice, to taste, if desired. Drizzle over trout. Toss with steamed fresh seasonal vegetables, if desired.
PAN-FRIED RAINBOW TROUT
My most memorable meal to date was many years ago when our family was on a European vacation. We stopped at an inn on the Plansee in Austria (Tyrol). The rainbow trout was freshly caught from the lake (Plansee) the same day. It was simply fried whole and served with fried potatoes and a garden salad. We sat outside with an amazing view of the lake and the mountains. The air smelled so fresh and clear. This recipe is close, but I rarely get rainbow trout as fresh as we had that day. I don't serve it whole as the family doesn't like their food to stare back at them!
Provided by PanNan
Categories German
Time 40m
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- Clean and pat dry the fish. Sprinkle the fish on the outside and in the cavity with the lemon juice, salt and pepper. Dredge in the flour.
- Melt the butter in a saute pan and saute on medium heat for 5 - 10 minutes per side, depending on the thickness of the fish. The flesh should be white and flake easily when done. Take care not to overcook.
- Remove the fish to a platter. Swirl the remaining butter in the pan (add more if there is not enough) and add the parsley. Swirl a bit more until the parsley is thoroughly coated in butter. Pour over the fish and serve.
Nutrition Facts : Calories 323.8, Fat 23.4, SaturatedFat 14.7, Cholesterol 61.1, Sodium 205.8, Carbohydrate 25.7, Fiber 1, Sugar 0.7, Protein 3.7
LEMON THYME RAINBOW TROUT
From start to finish, these fillets are ready in less than 15 minutes. Other thin fish fillets are equally good.
Provided by Annacia
Categories Trout
Time 13m
Yield 4 serving(s)
Number Of Ingredients 7
Steps:
- Divide fish into 4 equal pieces if necessary.
- In shallow bowl, combine flour, lemon rind, thyme, salt and pepper.
- Dip fish into lemon juice; dredge in flour mixture, turning to coat.
- In nonstick skillet, heat oil over medium-high heat; cook fish, turning once, for 6 to 8 minutes or until flakes easily when tested with fork.
RAINBOW TROUT
Rainbow trout with caper and lemon butter, mixed vegetables and baby new potatoes
Provided by voice1
Time 1h
Yield Serves 4
Number Of Ingredients 6
Steps:
- Heat some olive oil or vegetable oil in a non stick pan
- Season and dust the trout in flour
- Cook the trout for two minutes on each side then place into the oven for fifteen minutes
- Carefully remove the trout from the pan and place on a serving plate.
- Add chopped capers, lemon juice and butter to the pan
- Leave the pan off the heat and let the butter melt slowly
- Pour the butter sauce and caper over the trout and serve
- serve with baby new potatoes, a dressed mixed salad and garnish with lemon wedges
BAKED RAINBOW TROUT WITH LEMON, PEPPER, AND GARLIC
Sheet-Pan Baked Rainbow Trout and Asparagus. Trout is flavored with olive oil, salt and cracked black pepper, freshly minced garlic and fresh lemon. Healthy, low-carb, and gluten-free recipe, packed with healthy omega 3 fatty acids. Easy and quick dinner - only 30 minutes from start to finish!
Provided by Julia
Categories Main Course
Time 30m
Number Of Ingredients 7
Steps:
- Preheat oven to 400 F.
- Line a rimmed small baking sheet (I used half sheet) with parchment paper.
- Place rainbow trout skin side down in the center of the baking sheet. Brush half of olive oil amount over the top of trout.
- Toss the asparagus (ends trimmed) with the remaining half of olive oil. Place asparagus all around trout on a sheet pan.
- Sprinkle the trout 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 before serving.
Nutrition Facts : Calories 521 kcal, Carbohydrate 14 g, Protein 52 g, Fat 29 g, SaturatedFat 4 g, Cholesterol 133 mg, Sodium 658 mg, Fiber 5 g, Sugar 5 g, ServingSize 1 serving
PAN FRIED RAINBOW TROUT
Provided by Food Network
Time 13m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Wash the trout in cold water and pat dry to remove any tiny stray bones. Season the trout with salt and pepper, heat the olive oil in a large saute pan over medium heat and cook the fish skin side down. Cook the trout in batches of 1 or 2 at a time. Cook the skin side for 2 to 3 minutes before turning with a spatula to cook the flesh side. Cook for an additional 2 to 3 minutes or until fully cooked but be careful of overcooking as the fish are thin and cook quickly. As the trout are finishing, add the butter to the pan and allow to bubble before adding the tomatoes. Cook for 2 minutes, add the tarragon and remove from the heat. Serve immediately with fiddlehead ferns.;
More about "rainbow trout food"
9 BENEFITS OF RAINBOW TROUT (WITH FULL NUTRITION FACTS ...
From nutritionadvance.com
Reviews 6Fat 3.5 gCalories 119 kcalMonounsaturated Fat 1.1 g
- Contains Low Levels of Mercury and Other Contaminants. Rainbow trout is one of the healthiest fish and seafood choices for numerous reasons, but one of the most significant might be its low level of contaminants.
- A Rich Source of Omega-3 Fatty Acids. Although rainbow trout is a leaner fish than species like salmon and tuna, it still offers a good amount of omega-3 fatty acids.
- Trout Is High In Protein. Trout is rich in protein, and one (159 g) fillet offers 32.6 grams of protein (2). Protein from fish is also highly bioavailable, and it contains large concentrations of all the essential amino acids.
- An Excellent Source of Vitamin B12. Red meat automatically comes to mind when most people hear vitamin B12. However, fish is also a rich source of this vital nutrient, and rainbow trout contains a large concentration of the vitamin.
- Trout Provides Large Amounts of Vitamin D. Sunlight is the best source of vitamin D, which is why you may hear it referred to by the name ‘the sunshine vitamin’.
- Rich In Selenium. The most concentrated mineral found in rainbow trout is selenium. Selenium helps to produce antioxidant enzymes that have health-protective effects in the body (17, 18).
- Good Source of Potassium. Rainbow trout provides a good supply of potassium, with one fillet offering 765 mg, which is 22% of the RDI (2). Potassium is a nutrient that most people are not getting in sufficient quantities.
- Rainbow Trout Displays Good Nutrient Density. Judging food by how much fat or carbohydrate it contains (or how many calories) is not an accurate measure of its respective health properties.
- Rainbow Trout Tastes Delicious. Eating healthy food becomes much easier when the food tastes good, and trout doesn’t disappoint in this regard. Whether baking, broiling, pan-frying, poaching, or making a stew; trout always tastes delicious.
15 FAST & FLAVORFUL RAINBOW TROUT RECIPES - FRESH FISH KITCHEN
From freshfishkitchen.com
Estimated Reading Time 3 mins
- Crispy Oven-Baked Trout: Parmesan and panko make for a light and crispy coating on these baked fillets. Dijon mustard and garlic add just a touch of tang.
- Roasted Rainbow Trout with Veggies: Clear out your crisper with this veggie-filled recipe. This light, weeknight dinner fits easily into your post-holiday detox.
- Pan Seared Lemon Pepper Rainbow Trout: For this rainbow trout recipe you need only a handful of pantry staples and twenty minutes.
- Mustard and Herb Crusted Trout: If you crave fish with a serious crunch factor (without frying), then you’ve found it.
- Grilled Rainbow Trout with Lemon Parsley Butter: A zesty recipe with a bonus tutorial on partially butchering your own trout if you’re feeling brave.
- Pan Seared Trout with Pecan Browned Butter: Turn your ordinary freezer or pantry items into a sophisticated entree. You’ll be surprised how far you can get with a little butter and some pecans.
- Rainbow Trout with Smoked Tomato Salsa: Impress your dinner guests by experimenting with cherry wood smoke!
- Garlic and Herb Broiled Rainbow Trout: Only 15 minutes stand between you and this ridiculously easy-to-make trout. The broiler is man’s best friend.
- Stuffed Baked Trout: Fast-cooking couscous and pine nuts lend some Mediterranean heartiness to your baked fish.
7 HEALTH BENEFITS OF RAINBOW TROUT - DOVEMED
From dovemed.com
- The rainbow trout is an excellent alternative for protein. Are you a pescatarian? If not, are you looking for a new food that would increase your protein diet besides chicken, beef, and pork?
- The rainbow trout are high in omega-3 fatty acids. Many “health gurus” tell people to stay away from fat. That could not be further from the truth. Regardless if you are trying to lose weight or gain weight, you need to consume fat.
- The rainbow trout is rich in potassium. Potassium is one of the most underrated minerals. Many people believe that if you simply decrease your salt intake, then your risk of high blood pressure would decrease.
- Rainbow trout is phosphorus-rich. Phosphorus is the second most abundant mineral in the body behind calcium. Phosphorus and calcium work together often to help maintain the integrity of bones and teeth, which is why 85 percent of the body’s phosphorus can be found in the bones and teeth.
- The rainbow trout is an excellent source of the B-vitamin complex. Thiamin, niacin, vitamin B6, vitamin B12, and pantothenic acid are categorized in the B-vitamin complex.
- Rainbow trout is a good source of the forgotten selenium. Not too many people have heard of selenium, but selenium is an important trace mineral for normal brain function, a healthy immune system, and fertility for both men and women.
- Rainbow trout is low in contaminants. According to the Environmental Defense Fund, farmed rainbow trout is low in mercury and polychlorinated biphenyls or PCBs.
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5/5 (28)Availability In stockBrand Pure Food Fish Market
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