Crispy Grilled Trout Steak - Simple & Delicious
Nutritional value per serving
Calories350kcal
Carbs2gram
Fat18gram
Protein40gram
Ingredients
- Fresh trout steaks (choose bright, firm fish with no unpleasant odor)2 pieces
- Olive oil (extra virgin for best flavor)2 tbsp
- Lemon juice (freshly squeezed)1 tbsp
- Garlic (finely minced)1 clove
- Salt (preferably sea salt)1 tsp
- Black pepper (freshly ground)0.5 tsp
- Fresh parsley (finely chopped, optional)1 tbsp
This crispy grilled trout steak recipe is perfect for those craving a flavorful fish dish that's easy to prepare at home. Using simple ingredients and standard kitchen tools, even beginners can achieve a crispy exterior and tender, juicy interior. The recipe emphasizes safe food handling practices and precise cooking temperatures to ensure a healthy meal. The total cost of ingredients is approximately $15 USD, €13 EUR, £11 GBP, and ₹1200 INR. Each serving contains about 350 calories, making it suitable for a balanced, low-carb diet. The preparation is straightforward, requiring about 10 minutes prep and 12 minutes cooking time with medium difficulty.
Preparation instructions
Prepare the marinade and trout steaks
1In a small bowl, mix olive oil, lemon juice, and minced garlic. Pat trout steaks dry with paper towel — this ensures crispiness. Brush the marinade evenly onto both sides of each trout steak. Sprinkle salt and freshly ground black pepper. Let marinate at room temperature for 10 minutes, but no longer to maintain freshness and food safety.
Preheat the grill
2Preheat your grill to medium-high heat (about 400°F/204°C).: This temperature is ideal for achieving a crispy crust while cooking the fish through.
Oil the grill grates
3Use tongs and a folded paper towel dipped in oil to lightly oil the grill grates to prevent sticking.
Grill the trout steaks
4Place the trout steaks on the grill skin-side down. Grill for about 5-6 minutes without moving them. Then carefully flip using a fish spatula or wide spatula and grill for another 5-6 minutes. The trout is done when the internal temperature reaches 63°C (145°F) and the flesh is opaque and flakes easily with a fork.
Rest and serve
5Remove trout steaks from the grill and let rest for 3 minutes — this allows juices to redistribute and enhances flavor. Garnish with fresh parsley and serve with lemon wedges if desired.
Cooking Tips
1If your trout steaks have skin, grilling skin-side down first helps achieve crispiness and makes flipping easier.
2Avoid flipping the trout multiple times; flipping once ensures better texture and reduces risk of the fish falling apart.
3Use a food-safe instant-read thermometer to check for doneness to ensure safety and avoid overcooking.
4Keep raw fish separate from other foods and utensils to prevent cross-contamination.
Equipment
- Grill (charcoal or gas)
- Tongs
- Fish spatula or wide spatula
- Small mixing bowl
- Instant-read food thermometer
- Brush for oil/marinade
- Paper towels
Grocery Shopping List
- [ ] Fresh trout steaks ($10): Choose fresh, firm fish with clear eyes and mild smell.
- [ ] Olive oil extra virgin ($3): Look for a cold-pressed bottle with rich aroma.
- [ ] Lemons ($1): Pick firm and heavy lemons for juiciness.
- [ ] Garlic ($0.5): Fresh bulbs without soft spots.
- [ ] Sea salt ($1): Coarse or fine sea salt.
- [ ] Black pepper ($0.5): Freshly ground preferred.
- [ ] Fresh parsley (optional) ($0.5): Bright green and fragrant.
Total approximate cost: $15 (Prices vary by location)
FAQ
How do I know when the trout is fully cooked?
The internal temperature should reach 63°C (145°F), and the flesh should be opaque and flake easily with a fork.
Can I use frozen trout steaks?
Yes, but make sure to thaw them completely in the refrigerator before grilling and pat them dry for best results.
How do I prevent the trout from sticking to the grill?
Make sure to oil the grill grates before cooking and pat the trout dry before applying oil and seasoning.
Can I marinate the trout for longer than 10 minutes?
It's best not to marinate for too long, especially with acidic ingredients like lemon juice, as it can make the fish mushy.