Perfectly Tender Grilled Whole Trout
Nutritional value per serving
Calories220kcal
Carbs0gram
Fat10gram
Protein28gram
Ingredients
- whole rainbow trout, cleaned and gutted (fresh is best)1.2 kg
- olive oil (extra virgin, for best flavor)2 tbsp
- fresh lemon juice1 tbsp
- fresh thyme sprigs (or rosemary)3 pieces
- garlic cloves, thinly sliced2 pieces
- salt (preferably sea salt)1 tsp
- freshly ground black pepper1/2 tsp
This recipe guides you through grilling a whole trout to tender perfection, locking in flavors and moisture. Whole trout is quick to prepare and ideal for a nutritious, impressive meal. The ingredients cost about $15 USD (€14, £12, ₹1200), and serve four people with approximately 220 calories each. This dish suits a light, healthy diet, is easy in complexity, and cooks in about 15 minutes on the grill. Follow safe food handling practices and monitor the internal temperature for safe consumption.
Preparation instructions
Prepare and Season the Trout
1Pat the trout dry on both sides with paper towels. Rub the outside and inside cavity with olive oil, then season generously with salt and freshly ground black pepper. Place lemon slices, garlic slices, and thyme sprigs inside the cavity of the fish. This step infuses flavorful aromas and prevents the flesh from drying.
Preheat and Oil the Grill
2Heat your grill to medium-high (about 200°C/400°F). Clean the grill grates thoroughly and lightly oil them using a folded paper towel dipped in oil held with tongs. This helps prevent sticking and ensures nice grill marks.
Grill the Trout
3Place the trout directly on the grill grate. Close the lid and cook for 5-6 minutes per side. Use a wide spatula to flip carefully to avoid breaking the fish. Grilling with the skin side down first helps retain moisture and adds flavor.
Check Internal Temperature
4Use a meat thermometer to check the internal temperature at the thickest part of the fish (near the head). The trout is safely cooked at 63°C (145°F). The flesh should also flake easily with a fork and appear opaque.
Rest and Serve
5Remove the trout from the grill and let it rest for 3-5 minutes. Resting helps redistribute juices. Serve with additional lemon wedges and fresh herbs as desired.
Cooking Tips
1To avoid sticking, ensure the grill and grates are hot and well-oiled before placing the fish.
2If fresh trout is unavailable, frozen is fine; thaw completely and pat dry for best results.
3For extra flavor, marinate the trout for 15 minutes beforehand with olive oil, lemon, and herbs.
4Use a fish basket if your grill grates are widely spaced to prevent the whole trout from falling apart.
5Always wash hands, utensils, and surfaces thoroughly after handling raw fish to avoid cross-contamination.
Equipment Needed
- Grill (charcoal or gas)
- Meat thermometer
- Wide spatula
- Tongs
- Paper towels
- Knife
- Cutting board
Grocery Shopping List
- [ ] Whole rainbow trout (~1.2 kg): Fresh, look for clear eyes and firm flesh ($12)
- [ ] Olive oil (extra virgin): Choose a cold-pressed variety for flavor ($3)
- [ ] Fresh lemons: Firm and bright yellow ($0.50 each)
- [ ] Fresh thyme or rosemary: Select fresh and fragrant sprigs ($2)
- [ ] Garlic cloves: Firm and dry skin ($0.50)
- [ ] Sea salt and black pepper: You likely have these at home. Use fresh ground pepper for best taste.
Total estimated cost: $18 USD
FAQ
Can I grill trout if I don't have a thermometer?
Yes, you can check doneness by seeing if the flesh flakes easily with a fork and is opaque all the way through. However, a thermometer ensures safety and perfection.
How do I prevent the trout from sticking to the grill?
Make sure the grill grate is clean, preheated, and well-oiled. Also, pat the fish dry before grilling.
Can I use frozen trout?
Yes, but thaw it completely in the refrigerator and pat dry before cooking to avoid excess moisture and splatter.