Perfectly Grilled BBQ Trout Steaks - Juicy & Flavorful
Nutritional value per serving
Calories350kcal
Carbs0gram
Fat20gram
Protein35gram
Ingredients
- trout steaks, fresh and skin-on (choose firm, bright flesh)4 piece
- olive oil, extra virgin (choose fresh and cold-pressed)2 tbsp
- lemon juice, fresh1 tbsp
- garlic, minced (fresh cloves, not powdered)2 clove
- fresh parsley, chopped (optional)1 tbsp
- salt (preferably sea or kosher salt)1 tsp
- black pepper, freshly ground0.5 tsp
This recipe guides you through grilling trout steaks on your BBQ to achieve a juicy, tender, and flavorful dish that's perfect for a quick and healthy meal. Trout is a delicate fish that grills quickly, so timing and temperature are crucial. Trout is rich in omega-3 fatty acids and protein, making this dish both nutritious and delicious. The total cost of ingredients is approximately $12 / €11 / £9 / ₹900, and total calories for the dish are around 350 kcal per serving. This recipe suits a low-carb or pescatarian diet and is easy in complexity. The total time from start to finish is about 30 minutes.
Preparation instructions
Preheat the grill
1Preheat your BBQ grill to medium-high heat, around 190-230°C (375-450°F). A properly heated grill ensures a nice sear which locks in juices.
Prepare the trout steaks
2Pat the trout steaks dry with paper towels to remove excess moisture. This helps to achieve a better sear and prevents sticking to the grill.
Marinate the trout
3In a small bowl, combine olive oil, fresh lemon juice, minced garlic, salt, and black pepper. Brush this marinade onto both sides of the trout steaks. Let them sit for 10 minutes at room temperature to absorb flavors.
Oil the grill grates
4Before placing the trout on the grill, oil the grill grates with a brush or paper towel dipped in oil to reduce sticking. Be careful when doing this safety step to avoid burns.
Grill the trout steaks
5Place the trout steaks skin-side down on the grill. Grill for about 4-5 minutes without moving them to allow grill marks to develop and to prevent tearing. Flip carefully using a fish spatula and grill the other side for another 3-4 minutes.
Check internal temperature
6Use a food-safe instant-read thermometer to check the internal temperature of the trout steaks. The safe minimum internal temperature for fish is 63°C (145°F). Make sure the fish flakes easily with a fork as well.
Serve and garnish
7Remove the trout from the grill and let it rest for a couple of minutes. Garnish with freshly chopped parsley and an extra squeeze of lemon juice if desired. Serve immediately.
Cooking Tips
1Use fresh trout steaks with the skin on; the skin helps hold the fish together and adds flavor.
2Avoid poking the fish with a fork while grilling; use a spatula instead to prevent breaking.
3If you don’t have fresh lemon juice, bottled lemon juice can be used but fresh is preferred for flavor.
4Always wash your hands and utensils after handling raw fish to prevent cross-contamination.
5Check the grill frequently to avoid burning; you want a golden crust, not charred fish.
Equipment
- BBQ grill or grill pan
- Instant-read food thermometer
- Fish spatula
- Bowl for marinade
- Basting brush
Shopping List
- [ ] Fresh trout steaks (4 pieces) - Approx. $8
- [ ] Extra virgin olive oil (small bottle) - Approx. $3
- [ ] Fresh lemons (1-2) - Approx. $0.50
- [ ] Fresh garlic (1 bulb) - Approx. $0.50
- [ ] Fresh parsley (small bunch) - Approx. $1
- [ ] Salt and black pepper (household basics, no cost included)
FAQ
Can I use frozen trout steaks?
Yes, but thaw them completely in the refrigerator before grilling for even cooking.
How do I know when the trout is cooked?
The internal temperature should reach 63°C (145°F), and the fish should flake easily with a fork.
Can I substitute trout with other types of fish?
Yes, similar fillets like salmon or cod can work with adjusted grilling times.
Is it necessary to oil the grill grates?
Yes, oiling prevents the delicate fish from sticking and breaking apart on the grill.
How to avoid cross-contamination when handling raw fish?
Use separate cutting boards, clean all surfaces, and wash your hands thoroughly after touching raw fish.