Succulent Garlic Grilled Trout Fillet
Nutritional value per serving
Calories250kcal
Carbs2gram
Fat12gram
Protein28gram
Ingredients
- Fresh trout fillet (skin-on for best grilling) - choose firm, moist, and fresh-smelling fillet2 pieces (about 150g each)
- Garlic cloves - fresh and firm to get the best flavor3 cloves
- Extra virgin olive oil2 tbsp
- Fresh lemon juice1 tbsp
- Salt - fine sea salt or kosher salt recommended1/2 tsp
- Black pepper - freshly groundto taste n/a
- Fresh parsley (optional, for garnish)1 tbsp
This garlic grilled trout fillet recipe is perfect for home cooks looking for a simple, delicious way to prepare fresh trout. The fillet is marinated lightly with garlic and olive oil, then grilled to juicy perfection. The cooking time is quick, making it ideal for an easy weeknight dinner or a relaxed weekend meal. The total cost of ingredients is approximately $12 USD, €11, £9, and ₹1000. This dish is low in calories with roughly 250 kcal per serving, suitable for pescatarian and low-carb diets. The recipe is of easy difficulty and requires just about 15 minutes of total cooking time, making it accessible for novices and seasoned cooks alike.
Preparation instructions
Prepare the garlic marinade
1Peel and finely mince or crush the garlic cloves. In a small bowl, combine the garlic, olive oil, lemon juice, salt, and black pepper. Stir well to create the marinade. This infuses the trout with delicious, fresh garlic flavor.
Marinate the trout fillets
2Place the trout fillets in a shallow dish or bowl. Pour the garlic marinade over the fillets, making sure they are well coated. Cover and let marinate in the refrigerator for 10 minutes. This allows the flavors to absorb without the fish becoming 'cooked' by the lemon.
Preheat and prepare the grill
3Preheat your grill to medium-high heat, around 375-400°F (190-205°C). If using a charcoal grill, ensure the coals are glowing red with some ash. Lightly oil the grill grate to prevent sticking using a folded paper towel dipped in oil and tongs.
Grill the trout fillets
4Remove the trout from the marinade and let excess drip off. Place the fillets skin-side down on the grill. Cover and grill for about 4-5 minutes without moving them. Then gently turn and grill for another 2-3 minutes, until the fish is opaque and flakes easily with a fork. The internal temperature should reach 63°C (145°F) for safe consumption.
Serve immediately
5Remove the fillets from the grill and let rest for 1-2 minutes. Garnish with chopped fresh parsley and a lemon wedge if desired. Serve while warm for best flavor and texture.
Cooking Tips
1Always use a food thermometer to check the internal temperature of the trout to ensure it has reached 63°C (145°F), making it safe to eat.
2Avoid cross-contamination: use separate cutting boards and utensils for raw fish and other ingredients, and wash your hands thoroughly after handling raw trout.
3If you don't have fresh garlic, you can substitute with 1/2 teaspoon of garlic powder but fresh is recommended for the best flavor.
4If grilling directly on the grate is difficult, use a fish grill basket or a large piece of aluminum foil with holes poked in it to prevent sticking.
Equipment needed
- Grill (charcoal or gas)
- Tongs
- Small mixing bowl
- Knife and cutting board
- Meat/fish thermometer
- Spoon for mixing
- Serving plate
Shopping List
- [ ] Fresh trout fillets (2 pieces, about 150g each) (~$8): Choose fillets that have a firm texture and smell fresh, not fishy.
- [ ] Fresh garlic cloves (3 cloves) (~$0.50): Select garlic bulbs that are firm and without soft spots.
- [ ] Extra virgin olive oil (small bottle or use from pantry) (~$3 for bottle): Use a good quality oil for better flavor.
- [ ] Fresh lemon (1 lemon) (~$0.50): Look for firm lemons with smooth skin.
- [ ] Sea salt or kosher salt (from pantry or ~$1 for a small pack)
- [ ] Black pepper (from pantry or ~$1 for ground pepper)
- [ ] Fresh parsley (optional, small bunch) (~$1): Check for bright green leaves and no wilting.
FAQ
Can I grill trout without the skin?
While you can grill trout without the skin, it helps keep the fillet together and prevents sticking on the grill. Skin-on is recommended for grilling.
How do I know when the trout is fully cooked?
The trout is fully cooked when it turns opaque throughout and flakes easily with a fork. To be certain, check that the internal temperature reaches 63°C (145°F) with a food thermometer.
Can I use frozen trout fillets for this recipe?
Yes, but make sure to fully thaw the fillets in the refrigerator before marinating and grilling them to ensure even cooking and food safety.
What if I don’t have a grill?
You can grill the trout fillets in a grill pan on your stove or bake them in the oven at 200°C (400°F) for 10-12 minutes using the same marinade.