Perfectly Grilled Trout Fillet with Delicious Creamy Gravy
Nutritional value per serving
Calories350kcal
Carbs6gram
Fat18gram
Protein40gram
Ingredients
- trout fillets, skin-on (choose fresh, firm, and moist fillets with a mild scent)2 pieces
- olive oil (extra virgin preferred for flavor)2 tbsp
- salt (preferably sea salt)1 tsp
- black pepper (freshly ground preferred)0.5 tsp
- unsalted butter2 tbsp
- all-purpose flour1 tbsp
- milk (whole or 2% for creaminess)1 cup
- lemon juice (freshly squeezed)1 tbsp
- garlic cloves (minced, choose firm and plump cloves)2 pieces
- fresh parsley (chopped, optional for garnish)1 tbsp
This easy-to-follow recipe guides you through preparing a delicious grilled trout fillet paired with a creamy, comforting gravy. Perfect for a quick weeknight meal or impressing guests without stress. Total ingredient cost is approximately $12 / €11 / £9 / ₹900. The dish offers around 350 calories per serving and suits a gluten-free, low-carb diet. The recipe is beginner-friendly with low complexity, requiring about 10 minutes prep and 20 minutes cooking time.
Preparation instructions
Prepare the Trout Fillets
1Pat the trout fillets dry with paper towels to remove excess moisture; this helps achieve a good sear on the grill. Brush both sides lightly with olive oil, then season evenly with salt and freshly ground black pepper. Set aside while you prepare the grill.
Preheat and Oil the Grill
2Preheat your grill to medium-high heat (about 375°F to 400°F). Ensure the grill grates are clean, then oil them using a folded paper towel dipped in olive oil and tongs to prevent the fillets from sticking.
Grill the Trout Fillets
3Place the trout fillets skin-side down onto the grill. Cover and cook for about 4-5 minutes without moving them to allow the skin to crisp. Carefully flip and grill for another 3-4 minutes. Check that the internal temperature reaches 63°C (145°F), as measured with a food thermometer inserted into the thickest part. The fish should be opaque and flake easily with a fork. Remove from grill and let rest.
Make the Creamy Gravy
4In a small saucepan, melt the butter over medium heat. Add the minced garlic and cook gently for about 1 minute until fragrant. Stir in the flour and cook for another minute to form a roux. Gradually whisk in the milk, ensuring no lumps form. Cook, stirring constantly, until the gravy thickens, about 5-7 minutes. Stir in the lemon juice, add salt and pepper to taste.
Serve and Garnish
5Plate the grilled trout fillets and spoon the creamy gravy generously over the top. Garnish with chopped fresh parsley for a bright finish. Serve immediately for best flavor and safety.
Cooking Tips
1Use a food thermometer to ensure the trout reaches an internal temperature of 63°C (145°F) for safe consumption.
2Avoid cross-contamination: use separate utensils and plates for raw and cooked fish.
3If you don’t have a grill, you can cook the trout fillets in a grill pan or under a broiler, adjusting the time slightly.
4To prevent sticking, make sure your grill is well-oiled and preheated before cooking.
5Leftover gravy can be refrigerated for up to 2 days and gently reheated before serving.
Equipment Needed
- Grill or grill pan
- Tongs
- Food thermometer
- Small saucepan
- Whisk
- Knife and cutting board
- Measuring spoons and cup
Grocery Shopping List
- [ ] Fresh trout fillets (look for firm, shiny flesh with a mild smell) - approx. $8
- [ ] Olive oil (extra virgin recommended) - approx. $0.50
- [ ] Unsalted butter - approx. $0.50
- [ ] All-purpose flour - approx. $0.10
- [ ] Milk (whole or 2%) - approx. $0.75
- [ ] Fresh garlic cloves (firm and plump) - approx. $0.20
- [ ] Lemon (for fresh juice) - approx. $0.50
- [ ] Fresh parsley (optional, choose vibrant green leaves) - approx. $0.40
- [ ] Salt and black pepper (small quantities, likely already in pantry) - minimal cost
Total approximate cost: $12
Tips: Choose the freshest trout possible with no off-putting smell or discoloration. Extra virgin olive oil adds great flavor.
FAQ
How do I know when the trout fillet is cooked safely?
Use a food thermometer to check the thickest part of the fillet; it should reach 63°C (145°F). The fish will also appear opaque and flake easily with a fork.
Can I use frozen trout fillets for grilling?
Yes, but make sure they are fully thawed and patted dry before grilling to avoid excess moisture that affects grilling.
What if I don't have a grill?
You can use a grill pan on the stove or broil the fillets in the oven. Adjust cooking times as needed and watch carefully to avoid burning.
How do I prevent the fish from sticking to the grill?
Preheat the grill well and oil the grill grates before placing the fish. Also, pat the fillets dry and brush them with oil.
Can I substitute milk in the gravy?
Yes, you can use cream for a richer gravy or a milk alternative if you prefer, but it may slightly change the taste and texture.