Garlic-Infused Grilled Trout Steak – Simple & Delicious
Nutritional value per serving
Calories350kcal
Carbs5gram
Fat15gram
Protein35gram
Ingredients
- Fresh trout steaks (skin-on, about 150-170g each) – choose firm, moist, fresh-smelling fish without discoloration2 piece
- Garlic cloves, minced – fresh garlic offers the strongest flavor3 cloves
- Olive oil – use good quality extra virgin for best taste2 tbsp
- Lemon juice, freshly squeezed – adds brightness1 tbsp
- Salt – preferably sea salt for flavor1 tsp
- Black pepper, freshly ground – to tasteto taste n/a
- Fresh parsley, chopped (optional) – for garnish1 tbsp
Experience the delight of grilling trout steak infused with a rich garlic flavor. This recipe is perfect for home cooks looking for a straightforward, tasty meal. Trout steaks cook quickly on the grill and absorb the aromatic garlic marinade beautifully. The preparation and grilling take about 30 minutes total, making it ideal for busy weeknights or casual weekend dinners. The dish contains approximately 350 kcal per serving, with protein-rich trout and heart-healthy fats, suitable for a balanced diet. Total ingredient cost approximates $12 (10€ / £9 / ₹900). The recipe is beginner-friendly, medium complexity, and ensures safe cooking by reaching the recommended internal temperature for fish to prevent any foodborne illness.
Preparation instructions
Prepare the marinade
1In a small bowl, combine minced garlic, olive oil, and freshly squeezed lemon juice. Stir well to blend the flavors. This marinade will add a wonderful aroma and keep the trout moist during grilling. Takes 5 minutes.
Marinate the trout steaks
2Pat the trout steaks dry with paper towels to remove excess moisture. Place them in a shallow dish and evenly coat both sides with the garlic marinade. Cover and refrigerate for 15 minutes to let the flavors absorb without overpowering the delicate fish.
Preheat the grill
3Heat your grill to medium-high heat (approximately 375-400°F or 190-204°C). Make sure the grates are clean and brush with oil to prevent sticking. Preheating ensures a good sear and proper cooking.
Grill the trout steaks
4Place the trout steaks skin-side down on the grill. Grill for 4-5 minutes per side, turning carefully with a spatula to prevent the fish from breaking apart. Trout is done when the internal temperature reaches 63°C (145°F), the flesh is opaque, and flakes easily with a fork. Use a food-safe digital thermometer to check temperature.
Serve and garnish
5Remove the trout from the grill and let it rest for 2 minutes. Sprinkle with freshly chopped parsley for a touch of color and freshness. Serve immediately for best taste.
Cooking Tips
1Use a fish spatula or a flat, wide spatula to flip the trout gently and prevent tearing.
2If you don't have a grill, use a grill pan on the stove over medium heat with similar timings.
3For added flavor, add a pinch of smoked paprika or chili flakes to the marinade.
4Avoid cross-contamination by using separate utensils and plates for raw and cooked fish.
5Always wash your hands before and after handling raw fish to maintain food safety.
Equipment needed
- Grill or grill pan
- Small mixing bowl
- Knife and cutting board
- Measuring spoons
- Tongs or fish spatula
- Food-safe digital meat thermometer
- Serving plate
Grocery shopping list
- [ ] Fresh trout steaks (2 pieces, about 150-170g each) – Look for firm, moist flesh with a mild ocean smell.
- [ ] Garlic cloves (3 cloves) – Choose fresh, firm cloves without sprouting.
- [ ] Extra virgin olive oil (2 tbsp) – Pick a good quality cold-pressed oil for best flavor.
- [ ] Lemon (1) – Fresh lemons provide vibrant juice.
- [ ] Sea salt (1 tsp) – Can substitute with kosher salt.
- [ ] Black pepper (to taste) – Freshly ground is best.
- [ ] Fresh parsley (optional, 1 tbsp) – Bright green leaves signal freshness.
Approximate total cost: $12
FAQ
How do I know when the trout steak is fully cooked?
The trout steak is fully cooked when its internal temperature reaches 145°F (63°C) and the flesh becomes opaque and flakes easily with a fork.
Can I marinate the trout for longer than 15 minutes?
Since trout is a delicate fish, marinating for more than 15-20 minutes may cause the flesh to become mushy due to the acidity in lemon juice.
What if I don't have a grill?
You can use a grill pan on the stove or bake the trout in the oven at 200°C (400°F) for about 10-12 minutes.
How do I prevent the trout from sticking to the grill?
Make sure the grill grates are clean, preheated, and lightly oiled. Also, patting the trout dry and using oil in the marinade helps reduce sticking.
Is it safe to eat trout skin?
Yes, trout skin is edible and crisps nicely on the grill if cooked properly.