Tender Grilled Trout Fillet with Lemon Herb Aroma
Nutritional value per serving
Calories220kcal
Carbs2gram
Fat10gram
Protein28gram
Ingredients
- Fresh trout fillet, skin on - choose bright, moist fillets without a fishy smell2 pieces (around 150g each)
- Olive oil - opt for extra virgin for better flavor2 tbsp
- Fresh lemon juice - freshly squeezed1 tbsp
- Garlic, minced - use fresh garlic cloves for best aroma1 clove
- Fresh parsley, finely chopped - bright, crisp leaves1 tbsp
- Salt, preferably sea salt or kosher salt0.5 tsp
- Black pepper, freshly ground0.25 tsp
This recipe will guide you through grilling a tender, flavorful trout fillet that's perfect for any meal. With simple ingredients and clear steps, even beginners can confidently prepare this delicious dish. The total cost of ingredients is approximately $15 USD / €14 / £12 / ₹1100. Each serving contains about 220 kcal. The recipe suits a pescatarian diet and is rated easy with a total time of 25 minutes, including preparation and grilling.
Preparation instructions
Prepare the marinade
1In a small bowl, mix olive oil, lemon juice, minced garlic, chopped parsley, salt, and black pepper. This will infuse the trout with fresh, bright flavors.
Marinate the trout
2Place the trout fillets skin-side down in a shallow dish. Brush both sides evenly with the marinade. Let it sit at room temperature for 10 minutes to absorb the flavors. Marinating longer risks the fish becoming mushy.
Preheat and prepare the grill
3Preheat your grill to medium-high heat, about 400°F (204°C). Oil the grill grates well using a folded paper towel dipped in oil to prevent sticking.
Grill the trout
4Place trout skin-side down on the grill. Grill for about 4-5 minutes without moving to get grill marks and prevent sticking.
Flip and finish grilling
5Carefully flip the trout fillet. Grill the other side for 3-4 minutes until the fish flakes easily with a fork and the internal temperature reaches 63°C (145°F), which is safe for fish.
Serve immediately
6Remove from the grill and serve hot with a lemon wedge and extra fresh parsley if desired. Ensure to avoid cross-contamination by using separate utensils for raw and cooked fish.
Cooking Tips
1To check if fish is cooked, insert a fork at the thickest part; it should flake easily without resistance.
2If you don’t have a grill, you can grill the trout in a grill pan on your stovetop.
3Avoid overcooking to keep the fillet tender and juicy.
4Always wash hands and utensils thoroughly after handling raw fish to avoid cross-contamination.
Equipment Needed
- Grill or grill pan
- Tongs or spatula
- Small mixing bowl
- Brush for marinade
- Meat thermometer (recommended for safety)
Grocery Shopping List
- [ ] Fresh trout fillets (2 pieces, ~150g each): Approx. $10. Look for shiny skin and a fresh ocean smell.
- [ ] Olive oil (small bottle): Approx. $4. Choose extra virgin for best flavor.
- [ ] Garlic (1 bulb): Approx. $0.50. Select firm cloves without sprouting.
- [ ] Fresh parsley (1 bunch): Approx. $1. Pick bright green leaves.
- [ ] Lemon (1): Approx. $0.50. Choose firm lemons with bright yellow skin.
- [ ] Salt & black pepper (already in pantry, else $1 each). Total estimated cost: Around $15. Tips included for selecting fresh, quality ingredients to enhance flavor and cooking results.
FAQ
How do I know when the trout is cooked safely?
Cook trout to an internal temperature of 63°C (145°F). The flesh should be opaque and flake easily with a fork. Use a meat thermometer for accuracy.
Can I use frozen trout fillets?
Yes, but be sure to thaw them completely in the refrigerator before marinating and grilling for best texture and flavor.
What if I don’t have a grill?
You can use a grill pan to achieve similar results on your stovetop, preheating it and using the same grilling times.
How can I prevent the fish from sticking to the grill?
Oil the grill grates well before cooking and avoid moving the fish until it naturally releases after searing, usually after 4-5 minutes.