How to cook rainbow trout Jamie Oliver?

Put a large frying pan on a medium heat. Season the trout on both sides with a pinch of salt and pepper. Add a good lug of olive oil to the pan and scatter in the thyme tips, followed by the trout, skin-side down (you may have to do this in 2 batches). Press down on the fish with a fish slice to help the skin crisp up.

How do you make lake trout taste good?

Spray racks with oil before grilling-saves on the clean-up Place fillets on the grill skin side down and baste with lemon juice and lemon pepper . Cook until the skin turns black and flip fillets over carefully. Remove the skin and baste with lemon juice and sprinkle with lemon pepper.

How do you eat canned rainbow trout?

Canned trout can be enjoyed in various ways. You can use it to make trout salad with mixed greens, or mix it with cream cheese and herbs to create a delicious trout spread for crackers or toast . Additionally, you can add canned trout to pasta dishes or use it as a topping for homemade pizzas.

How do you pan fry trout Jamie Oliver?

Carefully roll the trout in flour. Over a medium heat, melt the butter and oil in a frying pan that fits both fish. Fry the trout for 5 minutes on each side, or until cooked and golden on the outside. Add the cider and cook for 2 minutes, till bubbling and reducing.

How to cook trout fillet Jamie Oliver?

Finely chop the chilli and coriander stalks, reserving the coriander leaves. Place everything into a small bowl, then add the soy sauce and mirin and mix well. Pour the sauce over the trout fillets, then pop in the oven and bake for 10 to 12 minutes, until the fish is just cooked through and the flesh is flaking.

Why do you soak trout in milk?

Before cooking, soak the fish in milk for 20 minutes In this scenario, the protein in the milk binds with the compounds that cause that fishy odor, in essence extracting if from the fish . What's left behind is sweet-smelling, brighter flesh with clean flavor. (Just make sure you pour that milk down the drain.

Should you soak trout before cooking?

Lisa Featherby, Gourmet Traveller food editor, writes: Soaking fish in brine or water before cooking to remove any muddy taste is not necessary .

Should you rinse trout before cooking?

Washing raw fish can spread bacteria Instead of washing your raw fish, you should cook it to the proper temperature to kill off harmful bacteria . Per the USDA, that temperature is 145 degrees F.

Is canned rainbow trout healthy?

Nutritional value Rainbow trout is an excellent meat group choice because it is lower in fat and calories than some foods from the meat group and is also a good source of many important nutrients.

Should you eat the skin of rainbow trout?

Eating the skin along with the flesh helps you consume the most nutrients possible from fish . By removing the skin and eating only the flesh, you'll miss out on the many beneficial nutrients and oils in the skin, as well as those found in the mucus and layers of flesh just below the skin.

Are you supposed to eat the skin on rainbow trout?

It's now commonplace for chefs to season and then sear the skin until crispy, then serve the fish portion skin side up. These days, a good rule of thumb is that if your snapper, bass, trout, or salmon is plated that way, the flavorful skin is intended to be eaten.

Do you debone rainbow trout before cooking?

Deboning a medium-sized fish like a trout is a fairly simple process, and can be done prior to or after cooking .

What temperature does rainbow trout need to be cooked to?

You can tell if the rainbow trout is cooked through once its internal temperature is 145 degrees F in the thickest part of the fish. I tend to just check if it's fully done by using a fork to pull at a little bit of it. If the fish flakes off easily, it is done.

Simple Rainbow Trout Recipe (Maple Balsamic Glazed) (2024)

Two Kooks » All Recipes » Fish and Seafood » Simple Rainbow Trout Recipe (Maple Balsamic Glazed)

ByCheryl Avrich February 12, 2019October 12, 2023 Updated onOctober 12, 2023

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This moist, flaky, flavorful maple balsamic rainbow trout is a perfect simple meal, ready in 20 minutes with just six ingredients. Easy and delicious.

As oven-baked trout recipes go, this one is quick and easy and super tasty with a glaze made of balsamic vinegar, maple syrup and lemon juice.

Simple Rainbow Trout Recipe (Maple Balsamic Glazed) (1)

Rainbow trout is a freshwater river fish native to North America. It’s one of my go-to quick meals for weeknights.

My only tips for this recipe are to buy fresh trout fillets, figure out portion size and not overcook the fish.

What to expect

You can have the trout on the table from start to finish – with sides – in about 20-30 minutes.

Cleanup is also easy. Wrap up the tin foil or parchment paper from the pan that the trout lays on, toss it in the garbage and put the pan back in the cupboard 🙂

Most importantly, it’s delicious.The sweetness and depth of the maple and balsamic glaze work really well together. And the rainbow trout is mild and succulent.

Ingredients – tailored to your taste

Simple Rainbow Trout Recipe (Maple Balsamic Glazed) (2)

Trout: Buy fresh rainbow trout fillets with bones removed. Typically, there will be skin on one side.

Glaze: The glaze is a mixture of maple syrup, balsamic vinegar (a good quality one will give the best results), lemon juice, cornstarch to thicken the glaze and optional sriracha to add some heat.

Variations and substitutes:

You can substitute the trout with a different type of fish like Arctic Char, Bluefish, Mackerel, Mahi Mahi, Steelhead Trout, or Salmon.Use lime juice instead of lemon juice and add some zest when serving.
Substitute the maple syrup with honey.
Vary the heat with as much sriracha (or red pepper flakes) as you like.

Step by step instructions

Simple Rainbow Trout Recipe (Maple Balsamic Glazed) (3)

Simple Rainbow Trout Recipe (Maple Balsamic Glazed) (4)

Simple Rainbow Trout Recipe (Maple Balsamic Glazed) (5)

Simple Rainbow Trout Recipe (Maple Balsamic Glazed) (6)

Recipe FAQs

What does rainbow trout taste like?

Rainbow trout has a mild, delicate flavor. The pale orange-pink flesh is moist, soft and tender when cooked well.

What is the best trout to buy?

Buy trout fillets that are as fresh as possible with a mild scent and moist flesh.
There are several types of freshwater trout including rainbow trout. Saltwater trout like Arctic Char and Steelhead trout are typically farm raised. Wild trout is best if you can find it. If you can’t find it, buy farm-raised trout. The flesh should feel slippery and slimy. That’s a good thing. A sign of freshness.

How much rainbow trout should I estimate per serving?

Figure 1/2 pound (8 ounces or 220 grams) per person. I actually buy a bit extra because the skin (which I remove after cooking) takes up considerable weight on trout. Portion size will also depend on how substantial your side dishes are. Caterers suggest a portion size of 3 oz./90 grams, but I find that too small for an adult serving.

Is rainbow trout healthy?

Like salmon, rainbow trout is one of the most healthy fish to eat. It’s packed with protein, niacin, vitamin B12, and omega 3.According to Healthline, rainbow trout is among the top 12 healthiest fish.

What to serve with this trout recipe

I love to serve this rainbow trout fillet recipe with Cauliflower Rice with Pesto, Quinoa and Butternut Squash Salad, Parmesan Roasted Cauliflower, Roasted Baby Cauliflower, Charred Corn Salad, Oven Roasted Vegetables Recipe or Savory Rice and Roasted Veggies.

For dessert, I’d go with moist whole orange cake or a gluten-free orange polenta cake.Or, try one of these homemade easy sweet snacks with quick prep.

Make Ahead

The glaze/marinade can be made a couple of days ahead, but it’s best to cook the trout just before serving.
Alternatively, make the rainbow trout recipe the day before. Cool it completely, refrigerate it, then serve it cold the next day.

Simple Rainbow Trout Recipe (Maple Balsamic Glazed) (7)

Other easy fish recipes you might like

lemon herb baked trout
Canadian maple cedar plank salmon
baked fish fillets with cherry tomato sauce (20 minutes)
coconut curry salmon
crispy baked fish (20 minutes)
salmon stuffed with lemon ricotta
citrus maple glazed salmon
easy maple glazed salmon recipe

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Easy Rainbow Trout Recipe (With Maple Balsamic Glaze)

This moist, flaky, flavorful maple balsamic rainbow trout recipe is a perfect simple meal, ready in 20 minutes with just six ingredients. Easy and delicious.

Prep Time10 minutes mins

Cook Time10 minutes mins

Total Time20 minutes mins

Course: Main Course

Cuisine: American

Servings: 3 (or 4 smaller portions)

Author: Cheryl Avrich

Ingredients

▢ 1.5 pounds rainbow trout fillets (2 large or 3-4 smaller)
▢ kosher salt and black pepper
▢ 2 green onions, finely chopped
▢ 2 tablespoons chopped fresh parsley for garnish (optional)

Maple Balsamic Sauce/Glaze

▢ 1 1/2 tablespoon good quality balsamic vinegar
▢ 1 1/2 tablespoon maple syrup (or brown sugar)
▢ 1 1/2 tablespoon fresh lemon juice
▢ 1/2 teaspoon sriracha or more (optional) (or use a pinch of red pepper flakes)
▢ 2 teaspoon olive oil or vegetable oil
▢ 1 teaspoon cornstarch (optional)

US Measures – Metric

Instructions

HEAT OVEN to 400F/204C. Line a baking sheet, large enough to fit the trout, with parchment or disposable foil, sprayed with cooking oil (for easy clean up).
MAKE SAUCE/GLAZE: Whisk together all ingredients in a small glass measuring cup or bowl. If you want a slightly thicker glaze, whisk in the cornstarch and microwave sauce for 45-60 seconds. I do this. If you prefer a thin glaze, don't use the cornstarch.
PREPARE TROUT FILLETS: Generously sprinkle trout with salt and pepper. Sprinkle chopped green onions over fish. Drizzle on enough glaze to cover the fish, about half the sauce/glaze, reserving the rest for serving. Place fish, skin side down, on pan.
ROAST/BAKE TROUT: for 8-11 minutes depending on the thickness of the fish. Note 1. Remove from oven to a large flat dish and cut into portions. If you want to remove skin, slip a spatula between the bottom of the flesh and skin, then lift trout off. Drizzle on the remaining sauce and sprinkle parsley, green onions or other fresh herbs on maple balsamic trout if desired.

Video

Recipe Notes

How to tell if trout is cooked: The general rule of thumb for fish is 10 minutes per inch of thickness. Start checking a minute or two earlier. Peek in the center. If the flesh is just turning opaque, it’s done. It should be moist and warm pink, not dry, pale and flaky.
Variations:
- You can substitute the trout with a different type of fish like Arctic Char, Bluefish, Mackerel, Mahi Mahi, Steelhead Trout, or Salmon.Use lime juice instead of lemon juice and add some zest when serving.
- Substitute the maple syrup with honey.
- Vary the heat with as much sriracha (or red pepper flakes) as you like
Make Ahead:
- The glaze/marinade can be made a couple of days ahead, but it’s best to cook the trout just before serving.
- Alternatively, make the trout the day before. Cool it completely, refrigerate, then serve it cold the next day.

Nutrition values are estimates for each of 3 portions of the recipe.

Nutrition

Tried this recipe?We’d love you to rate it above under ‘rate this recipe’ or in the comment section below. Thanks!

This recipe, originally published in 2016, has been updated to increase the amount of sauce and thicken the glaze so that it stays on the fish better.