Recipes - Trout

Trout is low in both fat (a third of the fat of salmon) and calories (just 230 kcals per 170g portion), with high levels of vitamins A and B, calcium, selenium and the vital Omega-3. Trout is quick and easy to cook.

TROUT - whole pan fried

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General Cooking Times (minutes)

170g/6oz Portions	Grill	Shallow Fry	Poach	Bake	Steam	Microwave	Deep Fry
Whole	10-15	10	11	25	11	5	-
Steaks	10-15	10	11	25	11	-	-
Fillets	-	10	-	25	-	-	-

BAKED
Whole fish, steaks and fillets can be oven-baked in a greased dish or wrapped in individual foil parcels and baked in a medium oven. In each case, top with a knob of butter and moisten with a little fruit juice, wine or cider. Allow 20/30 mins for portion-size fish and steaks

FRIED/SAUTEED
Use whole or boned fish, steaks or fillets. Dust with seasoned flour and fry in a little oil or butter for 5 minutes each side. Serve simply with a squeeze of lemon, herb butter or mayonnaise.

GRILLED
When cooking whole trout, slash thickest part 3 times on each side and brush lightly with oil. Alternatively, brush steaks with oil on both sides. Lay in pan and grill 5/8 minutes each side depending on thickness. Serve with a squeeze of lemon.

MICROWAVED
Trout cooks perfectly in a microwave oven, either fresh or frozen. As cooking times vary for each make of microwave, refer to the instruction manual for cooking fish. As a general rule, trout take from 4/6 mins cooking time when simply prepared, stuffed trout take a little longer. Slash thickest part several times on each side of whole fish for even cooking.

POACHED/STEAMED
Use whole fish or steaks and enough boiling, lighted salted water to cover. Poach gently for 10/12 minutes and drain. Serve hot and cold with butter sauce or mayonnaise. Steam steaks or fillets after seasoning lightly, using a steamer or by placing between two plates over boiling water.

(information provided by The British Trout Association)

BBC Recipes for Trout

Click Here to go to the BBC Lifestyle website.

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