Make It Tonight: Steelhead Trout

October 14, 2020

Steelhead trout is a wonderful fish that can be prepared and cooked in many different ways. The fish contains high amounts of omega-3 fatty acids (these are “good fats” also found in food like avocados or eggs). This oily fish is similar to  salmon or tuna and you’ll recognize it by its pink or red coloured flesh. Many people say it doesn’t taste as ‘fishy’ as some other options. Trout is also a versatile fish in that it pairs well with lots of flavours and sides.

There are many different ways to prepare trout, and you can cook it and serve it with the skin on. Some people think fish is hard to cook, or worry about overdoing it. But with a little prep and some careful attention, you can enjoy perfectly prepared trout any time. Here’s some tips…

Seared Steelhead

Aside from grilling, searing trout is the most common method of cooking. In order do this, there are a couple of tricks to know so your fish comes out perfect. Choose vegetable oil or canola oil since these have a higher smoking point and won’t give your delicate fish that burned essence.

To get a really good sear or to ‘blacken’ the fish you’ll want to use a metal sauté pan. You may use a non-stick skillet, but the sear will not be as dark and crispy as it would be if you used a sauté pan.

Grilled Trout

Very similar to searing, grilling is a very healthy way to cook fish. It lends a delicate smokiness to the meat that’s unbeatable.

You may want to oil the grill grates as well to avoid any sticking. Once the grill is hot, place the trout flesh side down on the grill and cook for a couple of minutes. Using a metal flipper, pick the fish up and turn it 45 degrees to the left or right and lay back down. This will give the fish those nice cross-hatch grill marks that are so coveted. After a couple more minutes, flip the fish over and fish cooking depending on the thickness of the fish and how well done you prefer your trout to be.

This week we’re cooking with delicious, healthy and flavourful Steelhead Trout. This Blackened Steelhead Trout with Avocado and Tomato Salad is a fresh and light meal (thanks to flavours of lime, chilli powder, cayenne, cumin, paprika, tomato, and the creamy taste of avocado) that’s great for dinner or lunch. Want something a bit more substantial, but still a heart-healthy option? Dive into Pan Seared Steelhead Trout with Brown Butter Cauliflower Rice. Looking for something new? This Citrus Stuffed Steelhead Trout with Fennel and Zucchini Noodles is a winner.

 Citrus Stuffed Steelhead Trout with Fennel and Zucchini Noodles

Ingredients:

Citrus Stuffed Steelhead Trout with Fennel and Zucchini Noodles blog1 Value Pack Steelhead Trout
4 lemons, sliced
4 limes, sliced
4 oranges, sliced
2 tbsp parsley, chopped
1 tbsp garlic, chopped
1 tbsp oil
1 cup fennel
1 cup Cal & Gary’s Zucchini Noodles
Zest of 1 orange
3 tbsp orange juice
¼ cup olive oil
1 tsp white wine vinegar
2 tbsp chives
salt and pepper

Directions:

Preheat oven to 400 °F

Season the trout with salt, chopped garlic and oil. Top with lemon, lime and orange slices. Place the trout onto a rack over a baking sheet. Place in the oven and bake for approximately 15 minutes or until it flakes easily.

While the trout is baking, put on a pot of water. When water is up to a boil, blanch the zucchini noodles for 30 seconds, just to take off the rawness. Strain and cool under cold water.

Slice fennel thin on a mandolin and then place into ice water to curl-up for about 5 minutes. 

In a bowl combine the zucchini, strained shaved fennel, parsley, chives, white wine vinegar, orange juice, zest and olive oil. Season with salt and pepper.

*** The salad could be served warm, just combine the raw zucchini with the shaved fennel and the remaining ingredients and warm in a sauté pan until warm ***

Remove the trout from the oven and enjoy with the fennel and zucchini salad.

 

Three Make It Tonight recipes for Steelhead Trout

Fast MIT

Blackened Steelhead Trout with Avocado and Tomato Salad

Fancy MIT

Citrus Stuffed Steelhead Trout with Fennel and Zucchini Noodles

Family MIT

Pan Seared Steelhead Trout with Brown Butter Cauliflower Rice

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