Perfectly Grilled Healthy Trout Fillet
Nutritional value per serving
Calories250kcal
Carbs2gram
Fat10gram
Protein30gram
Ingredients
- Fresh trout fillets (skin on)2 pieces (about 150g each) - choose firm fillets with a fresh smell, avoid those with dull color or strong fishy odor
- Olive oil2 tbsp - use extra virgin for best flavor
- Lemon juice1 tbsp - freshly squeezed is best
- Garlic cloves2 pieces - finely minced
- Salt1/2 tsp - I prefer sea salt or kosher salt
- Black pepper1/4 tsp - freshly ground for best taste
- Fresh parsley (optional)1 tbsp chopped - good for garnish and freshness
Grilling trout fillets is a fantastic way to enjoy a healthy, delicious meal that's quick and easy to prepare. This recipe uses fresh trout, lightly seasoned and grilled to perfection, with a tender and flavorful result. The total cost of ingredients is approximately $12 USD, €10, £8, and ₹900, making it an affordable choice for a nutritious dinner. Each serving contains around 250 kcal, making it suitable for a light, healthy diet including pescatarians and those following a low-fat, high-protein plan. The recipe is easy to follow and takes 30 minutes in total, including prep and cooking time.
Preparation instructions
Prepare the marinade
1In a bowl, combine olive oil, lemon juice, minced garlic, salt, and black pepper. Stir well. This marinade will add flavor and help keep the trout moist.
Marinate the trout fillets
2Place the trout fillets skin-side down in a shallow dish. Brush or spoon the marinade over the fillets evenly. Let them marinate for 15 minutes at room temperature. Avoid marinating too long to prevent fish from becoming mushy.
Preheat the grill
3Preheat your grill or grill pan to medium-high heat (about 200°C or 400°F). Brush the grill with oil or non-stick spray to prevent the fish from sticking.
Grill the trout
4Place the trout fillets skin-side down on the hot grill. Grill for about 4-5 minutes without moving, allowing the skin to crisp. Then carefully flip the fillets using a spatula.
Cook second side and check doneness
5Grill the second side for 3-4 minutes until the trout is opaque, flakes easily with a fork, and reaches a safe internal temperature of 63°C (145°F). Use a meat thermometer for accuracy. Avoid overcooking to keep the fish tender.
Remove and rest
6Remove the trout from the grill and let it rest for 2-3 minutes. This helps the juices redistribute making the fillet juicy and tender.
Serve and garnish
7Transfer to plates and garnish with fresh chopped parsley if desired. Serve immediately with your favorite side dishes.
Cooking Tips
1Use a clean spatula and avoid flipping the fillet multiple times to prevent breaking the delicate fish.
2Pat the fillets dry with paper towels before marinating to help the skin crisp up better.
3If using frozen trout, thaw completely in the refrigerator overnight before cooking for safe and even grilling.
4Ensure your grill grates are clean and well-oiled to reduce sticking and tearing of fillets.
5Always wash your hands and utensils thoroughly after handling raw fish to prevent cross-contamination.
Equipment needed
- Grill or grill pan
- Tongs or spatula
- Meat thermometer
- Mixing bowl
- Brush or spoon for marinade
- Plate for serving
Shopping List
- [ ] Fresh trout fillets (about 2 pieces, 150g each) – $8 [Look for firm, moist fillets with a mild smell]
- [ ] Olive oil, 2 tbsp – $0.50 [Choose extra virgin for better flavor]
- [ ] Lemon, 1 (for 1 tbsp juice) – $0.30 [Fresh and firm lemons are juicier]
- [ ] Garlic, 2 cloves – $0.20 [Choose bulbs with firm cloves and no sprouting]
- [ ] Salt, 1/2 tsp – <$0.10 [Sea salt or kosher salt are best]
- [ ] Black pepper, 1/4 tsp – <$0.10 [Freshly ground for best taste]
- [ ] Fresh parsley (optional) – $0.90 [Bright green leaves without wilting]
Total cost approximately: $10-$12 depending on markets
FAQ
How do I know when the trout is safely cooked?
The trout should reach an internal temperature of 63°C (145°F), become opaque, and flake easily with a fork. Use a meat thermometer to check temperature for food safety.
Can I use frozen trout fillets?
Yes, but ensure they are fully thawed in the refrigerator overnight and patted dry before marinating and grilling.
What side dishes pair well with grilled trout?
Steamed vegetables, rice, roasted potatoes, or a fresh green salad complement grilled trout nicely.
How can I prevent the trout skin from sticking to the grill?
Make sure your grill is clean and well-oiled before placing the fish. Also, pat the fish dry and avoid moving it for the first few minutes of grilling.