Grilled trout.
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If you’ve eaten trout, you know that it’s one of the tastiest fish out there. What you might not know is that trout isn’t just delicious, it also offers a lot in terms of health benefits. Trout has very high levels of omega-fatty acids, is low in fat, and high in protein.

There is no substitute for freshly caught trout, but if you’re unable to find the time (or the skills) to land a few, you can find farmed trout at your local grocery store or fish market.

Buying Tips

There are several factors that you should keep in mind when purchasing trout. You should always try to get the highest quality meat that you can – why settle for anything less?

• Firstly, the trout should have a clean smell – avoid it if it smells fishy or otherwise not fresh.
• The skin should also have a fresh, lively appearance. Look for shiny skin and gills.
• Pay attention to the eyes. If the eyes are cloudy, it’s not fresh. They should be clear and almost lifelike.
• Many places might frown upon this, but try using a finger to gently push down on the skin. If the trout is fresh, the skin will bounce back when you remove your finger.
• Lastly, look closely at the gills. Are they red? If not, the fish isn’t fresh.

Cooking Tips

There are several ways that you cook trout, and each way will produce delicious results. You can bake it, you can fry it, and you can grill it – if you’re out camping, or at the cottage, nothing beats fresh grilled trout.

Grilling

• Heat the grill to 325 degrees.
• For best results, coat both sides of the trout with extra virgin olive oil. This will prevent it from sticking to the grill.
• Add any spices that you wish – some good choices are salt and pepper, or for the more adventurous, chili powder or sage.
• Place the trout on the grill. If you’re cooking fillets, let each side cook for about 4 minutes per side. A whole trout will take longer, roughly 12 minutes in total.
• Carefully flip the trout. You’ll know that it’s done when the meat is firm and it flakes when you take a fork to it.

Baked

• Preheat your oven to 350 degrees.
• If you’re cooking a whole trout, for best results, try to butterfly it. Cut it down the centre and then open both halves. Laid flat, it will resemble a butterfly.
• Coat the trout with extra virgin olive oil.
• Add spices if you wish.
• The trout should be baked for roughly 25 minutes. Check it frequently.

Fried

• Remove the head and gills of the trout. If you bought it at a store, it will have been gutted already. If you’re cooking a trout you caught yourself, of course, you’ll have to do it yourself.
• Rinse the trout and gently pat dry it.
• Make some diagonal incisions along the sides of the trout.
• Take the trout and roll it in a mixture of cornmeal and flour. Use about half a cup of each. Leave the skin on the trout before doing this, and make sure that the mixture completely coats the fish.
• Set a burner to medium-high heat.
• Grease a frying pan. Bacon grease works best, and will give the trout a bit of extra flavor.
• When the pan is hot, place the fish inside it. Continually watch and flip the trout as it fries. This will only take a few minutes, roughly between 5 and 10.
• When the skin is golden brown and the meat is flaky, the trout is ready to eat.