Grilled trout steak garnished with lemon and herbs on a plate

Perfectly Grilled Healthy Trout Steak

Name: Perfectly Grilled Healthy Trout Steak
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2
Cuisine: American
Ingredients: 2 pieces Trout steaks (fresh, wild if possible); 2 tbsp Olive oil (extra virgin); 1 tbsp Lemon juice (freshly squeezed); 2 cloves Garlic (minced); 1 tbsp Fresh parsley (chopped); 1/2 tsp Salt (preferably sea salt); 1/4 tsp Black pepper (freshly ground)

Home Page / Grilling Recipes / How to Grill Trout

easy

15 min

Nutritional value per serving

Calories350kcal

Carbs5gram

Fat15gram

Protein35gram

Ingredients

Quantity

Trout steaks (fresh, wild if possible)2 pieces
Olive oil (extra virgin)2 tbsp
Lemon juice (freshly squeezed)1 tbsp
Garlic (minced)2 cloves
Fresh parsley (chopped)1 tbsp
Salt (preferably sea salt)1/2 tsp
Black pepper (freshly ground)1/4 tsp

Discover how to grill trout steak easily at home for a healthy and flavorful meal. This recipe uses simple ingredients and common kitchen tools, making it perfect for beginner cooks. The trout steak is seasoned with lemon, garlic, and herbs, then grilled to juicy perfection. The total cost of the ingredients is approximately $12 USD, €11, £9, or ₹900. This dish contains about 350 kcal per serving, is high in protein, and low in fat. It fits well into a balanced diet, including pescatarian and low-carb lifestyles. The recipe is easy to follow with a total preparation and cooking time of 30 minutes.

Preparation instructions

Preheat the grill

1Preheat your grill to medium-high heat, about 375°F to 400°F (190°C to 205°C). This ensures a nice sear on your trout steak and helps prevent it from sticking.

Prepare the marinade

2In a small bowl, mix olive oil, lemon juice, minced garlic, chopped parsley, salt, and black pepper. This marinade will add flavor and keep the trout moist during grilling.

Marinate the trout steaks

3Brush both sides of the trout steaks with the marinade. Let them rest for 10 minutes at room temperature so they absorb the flavors evenly.

Oil the grill grates

4To avoid sticking, use tongs to dip a folded paper towel in olive oil and carefully rub it over the hot grill grates. Be cautious to avoid burns or flare-ups.

Grill the trout steaks

5Place the trout steaks on the grill. Cook for about 4 to 5 minutes on the first side without moving them, allowing grill marks to form and the steak to sear.

Flip and continue grilling

6Carefully turn the trout steaks using a wide spatula. Grill for another 3 to 4 minutes on the other side, until the internal temperature reaches 145°F (63°C), which is safe for fish.

Check for doneness

7Use a food thermometer to check the internal temperature. Alternatively, the flesh should easily flake with a fork and look opaque.

Rest and serve

8Remove the trout from the grill and let it rest for 3 minutes before serving. This helps juices redistribute for a moist, tender steak.

Cooking Tips

1If you don't have a grill, you can use a grill pan on the stovetop with the same instructions.

2For extra flavor, add a sprinkle of smoked paprika or fresh dill to the marinade.

3Avoid moving the fish too much while cooking to prevent it from breaking apart.

4Always wash your hands and utensils after handling raw fish to prevent cross-contamination.

Equipment

Grill or grill pan
Food thermometer
Tongs
Wide spatula
Small mixing bowl
Measuring spoons

Shopping List

[ ] Trout steaks (2 pieces, fresh if possible) - about $9.00 - Choose firm, shiny flesh without any fishy odor.
[ ] Olive oil (extra virgin) - small bottle, about $5.00 - Go for a good quality extra virgin for best flavor.
[ ] Lemon (1) - about $0.50 - Fresh lemons will provide better juice and aroma.
[ ] Garlic (2 cloves) - about $0.20 - Fresh garlic cloves are preferable to pre-minced.
[ ] Fresh parsley (small bunch) - about $1.00 - Choose vibrant green leaves without wilting.
[ ] Sea salt and black pepper - pantry staples (approximate $1 combined if buying small amounts)

Total approximate cost: $16.70. Prices may vary by location.

FAQ

How do I know when trout steak is fully cooked?

The trout steak is fully cooked when it reaches an internal temperature of 145°F (63°C). The flesh should be opaque and flake easily with a fork.

Can I marinate the trout steak for longer?

Yes, you can marinate the trout for up to 30 minutes. Avoid marinating too long as the acidity in lemon juice can start to 'cook' the fish and alter texture.