Lemon-Infused Grilled Trout Fillet: Simple & Delicious
Nutritional value per serving
Calories250kcal
Carbs2gram
Fat12gram
Protein30gram
Ingredients
- Fresh trout fillets (skin on)2 piece
- Fresh lemon (for juice and slices)1 piece
- Olive oil, extra virgin2 tbsp
- Garlic clove, minced1 piece
- Fresh parsley, chopped (optional)1 tbsp
- Saltto taste n/a
- Black pepper, freshly groundto taste n/a
This recipe shows you how to perfectly grill delicate trout fillets infused with fresh lemon flavor. It's a simple, quick, and healthy way to enjoy fish with a bright and refreshing twist. The total cost of ingredients is approximately $12, €11, £9.5, or ₹900. Each serving contains roughly 250 kcal. This dish is suitable for a balanced diet, low in carbs and rich in protein. The recipe is easy in difficulty and takes about 25 minutes total for preparation and grilling. Perfect for beginners to gain confidence with grilling fish while ensuring food safety with clear temperature guidelines.
Preparation instructions
Prepare the marinade and fillets
1In a small bowl, combine olive oil, minced garlic, a pinch of salt, and freshly ground pepper. Squeeze half the lemon to add fresh juice into the marinade. Pat trout fillets dry with paper towels to remove moisture, which helps achieve a better sear on the grill. Brush both sides of the fillets with the marinade. Let sit for 5 minutes to absorb flavors.
Preheat the grill safely
2Preheat your grill to medium heat (around 200°C or 400°F). Make sure the grill grates are clean to avoid sticking. Oil the grill grates lightly with a paper towel dipped in oil, using tongs to hold it. This prevents the delicate fish skin from tearing.
Grill the trout fillets carefully
3Place the trout fillets skin side down on the grill. Grill for about 4-5 minutes without moving them to develop nice grill marks and prevent sticking. Carefully flip the fillets using a wide spatula and grill the other side for an additional 3-4 minutes until the fish is opaque and flakes easily with a fork. Use a food thermometer to check that the internal temperature has reached 63°C (145°F), which indicates the trout is safely cooked.
Serve with fresh lemon and garnish
4Remove fillets from the grill and transfer to serving plates. Garnish with freshly chopped parsley and lemon slices. Optionally, drizzle a little extra virgin olive oil and an additional squeeze of lemon juice for a bright finish. Serve immediately.
Cooking Tips
1If fresh trout is unavailable, you can substitute with other mild white fish like tilapia or sea bass.
2To prevent cross-contamination, always use separate utensils and cutting boards for raw fish and other ingredients.
3Make sure to dry the fish fillets thoroughly before grilling; excess moisture will cause flare-ups and stickiness.
4If you don't have a grill, you can use a grill pan on the stovetop with similar timing and technique.
Equipment Needed
- Grill or grill pan
- Tongs
- Wide spatula
- Small bowl
- Measuring spoons
- Food thermometer (highly recommended for food safety)
Grocery Shopping List
- [ ] Fresh trout fillets (about 2 pieces, 150-200g each): $8 - Choose firm, moist fillets without a fishy smell.
- [ ] Fresh lemon: $0.50 - Look for bright yellow skin without soft spots.
- [ ] Extra virgin olive oil: $3 for bottle (you will use 2 tbsp)
- [ ] Garlic clove: $0.10 - Choose firm and fresh garlic.
- [ ] Fresh parsley (optional): $1 - Pick bright green bunch without yellowing leaves. Total approximate cost: $12.60 Tips: Buying fresh ingredients will improve the flavor of your grilled trout significantly.
FAQ
How do I know when the trout is fully cooked?
The trout is fully cooked when its flesh is opaque, flakes easily with a fork, and the internal temperature reaches 63°C (145°F) as measured by a food thermometer.
Can I use frozen trout fillets?
Yes, but make sure to fully thaw and pat them dry before marinating and grilling to avoid excess moisture and uneven cooking.
What if I don't have a grill?
You can cook the trout in a grill pan on the stove or bake it in the oven at 200°C (400°F) for about 12-15 minutes.
How can I prevent the fish from sticking to the grill?
Make sure your grill is clean, preheated, and lightly oiled. Also, drying the fish fillets thoroughly before grilling helps prevent sticking.