Succulent Grilled Whole Trout – A Healthy and Flavorful Delight
Nutritional value per serving
Calories350kcal
Carbs2gram
Fat15gram
Protein40gram
Ingredients
- Whole fresh trout, cleaned and gutted (choose firm flesh and clear eyes)2 piece
- Olive oil (extra virgin for best flavor)2 tbsp
- Fresh lemon slices4 piece
- Fresh parsley, chopped (for stuffing and garnishing)2 tbsp
- Garlic cloves, thinly sliced (choose firm, unblemished cloves)2 piece
- Salt (preferably sea salt)1 tsp
- Black pepper, freshly ground0.5 tsp
This recipe guides you through grilling whole trout to perfection, emphasizing safety and flavor. Grilling whole trout locks in moisture and enhances its natural flavors, making it a healthy and satisfying meal. The total cost of the ingredients is approximately $12 USD, €11, £9, and ₹900. The dish contains about 350 kcal per serving, rich in protein and omega-3 fatty acids, suitable for a healthy diet. Preparation is straightforward, ideal for beginner cooks, and takes about 15 minutes prep and 20 minutes cooking, totaling 35 minutes.
Preparation instructions
Preheat the Grill
1Preheat your grill to medium-high heat, about 175°C (350°F). This ensures a hot surface to sear the trout and cook it evenly.
Prepare the Trout
2Rinse the trout under cold water and pat dry with paper towels. Drizzle olive oil inside and outside the fish to prevent sticking. Season inside the cavity and outside with salt and black pepper.
Stuff the Trout
3Place sliced garlic and lemon slices inside the cavity of each trout. Add fresh parsley into the cavity for aroma and flavor.
Oil the Grill Grate
4Brush the grill grate with a little olive oil using a grill brush or paper towel to minimize sticking and help achieve grill marks.
Grill the Trout
5Place the trout on the preheated grill. Grill for 6-8 minutes on the first side without moving it, then carefully flip using a wide spatula. Grill the other side for another 6-8 minutes.
Check for Doneness
6Use a food thermometer inserted into the thickest part of the trout (away from bone). The internal temperature should reach 63°C (145°F). The flesh should be opaque and flake easily with a fork.
Serve
7Remove the trout from the grill carefully and let it rest for 3 minutes before serving. Garnish with additional fresh parsley and lemon wedges.
Cooking Tips
1Use a fish basket or aluminum foil with holes if your grill grate has wide gaps, to prevent the fish from breaking apart.
2Avoid flipping multiple times to keep the trout intact and well-cooked.
3If fresh trout is not available, frozen trout that is fully thawed is acceptable but ensure it is fresh-smelling.
4Keep raw fish and cooked fish separate to avoid cross-contamination.
5Allow the fish to come to room temperature for about 15 minutes before grilling for even cooking.
Equipment Needed
- Grill or grill pan
- Tongs or wide spatula
- Cooking brush
- Meat/food thermometer
- Knife
- Cutting board
Shopping List
- [ ] Whole fresh trout, 2 pieces - approx. $8.50 (Look for firm flesh and bright eyes to ensure freshness)
- [ ] Olive oil, 2 tbsp - approx. $0.50 (Use extra virgin for better flavor)
- [ ] Fresh lemon, 2 pieces - approx. $1.00 (Choose firm lemons with bright skin)
- [ ] Fresh parsley, small bunch - approx. $1.00 (Look for vibrant green leaves without yellowing)
- [ ] Garlic cloves, 2 pieces - approx. $0.20 (Select firm and unblemished cloves)
- [ ] Salt and pepper (already on hand or approx. $0.50)
Total approximate cost: $12.00
FAQ
Can I use frozen trout for this recipe?
Yes, you can use frozen trout, but ensure it is fully thawed and drained of excess water before cooking for the best results.
How do I know when the trout is done cooking?
The safest way is to use a food thermometer; the internal temperature should be 63°C (145°F). The flesh should be opaque and flake easily with a fork.
What if I don't have a grill?
You can use a grill pan on the stovetop or bake the trout in the oven at 200°C (400°F) for about 15-20 minutes until fully cooked.
How can I prevent the trout from sticking to the grill?
Make sure to oil the grill grate well and brush olive oil on the fish. Also, avoid moving the fish too soon; wait until it releases naturally.