Zesty Grilled Lemon Trout Steak
Nutritional value per serving
Calories350kcal
Carbs1gram
Fat22gram
Protein34gram
Ingredients
- Fresh trout steaks (skin on) - look for firm flesh and fresh smell for best quality2 pieces
- Fresh lemon - choose bright yellow and firm lemons1 piece
- Olive oil - select extra virgin for best flavor2 tbsp
- Salt (preferably sea salt)1 tsp
- Black pepper (freshly ground if possible)0.5 tsp
- Fresh parsley (optional)1 tbsp
This recipe guides you through grilling a perfectly tender and flavorful trout steak with a bright lemon touch. Ideal for home cooks with basic kitchen tools and common ingredients, you’ll master grilling fish with confidence. The ingredients cost approximately $12 USD, €11, £9, and ₹900. This dish offers about 350 kcal per serving and suits a pescatarian diet. Complexity is easy and total time is about 35 minutes.
Preparation instructions
Prepare the trout steaks
1Rinse the trout steaks under cold running water and pat them dry with paper towels. Inspect for any pin bones and remove them using tweezers. This preparation ensures a clean and safe fish for grilling. (5 minutes)
Marinate the trout
2In a small bowl, mix olive oil, salt, and black pepper. Brush the mixture evenly over both sides of the trout steaks. Slice half the lemon into thin rounds and reserve. Squeeze the juice from the other half of the lemon over the steaks. This enhances flavor and moisture. (5 minutes)
Preheat the grill
3Preheat your grill to medium-high heat, approximately 200°C (400°F). This temperature is ideal for cooking fish steaks evenly and quickly. Clean and oil the grill grates to prevent sticking. (5-10 minutes)
Grill the trout steaks
4Place the trout steaks skin-side down on the grill. Cook for about 4-5 minutes without moving to develop grill marks and prevent sticking. Then carefully flip and grill for another 3-4 minutes. Use a food thermometer to check; the internal temperature should reach at least 63°C (145°F) for safe consumption. The flesh should be opaque and flake easily. (8-10 minutes)
Serve
5Remove the trout steaks from the grill. Let rest for 2 minutes. Serve garnished with fresh lemon slices and chopped parsley. Enjoy your delicious and safely prepared grilled trout steak! (2 minutes)
Cooking Tips
1To avoid cross-contamination, always use separate utensils and plates for raw and cooked fish.
2If you don't have a grill, you can use a grill pan on the stove or broil the trout in the oven.
3To prevent the fish from sticking, ensure the grill and grates are well-oiled and hot before placing the fish.
4For extra flavor, add fresh herbs like dill or thyme to the marinade.
Equipment
- Grill or barbecue
- Tongs or spatula
- Basting brush
- Food thermometer
- Kitchen tweezers (for pin bones removal)
- Plate for serving
Shopping List
- [ ] Fresh trout steaks (roughly $8): Choose steaks with bright, firm flesh and a fresh smell for best quality.
- [ ] Fresh lemon (about $0.50): Pick a lemon that is firm and bright yellow.
- [ ] Olive oil (about $2 for small bottle): Extra virgin olive oil has the best flavor for marinades.
- [ ] Salt (about $0.50 for small pack): Sea salt is preferred for seasoning.
- [ ] Black pepper (about $1 for small pack): Freshly ground black pepper enhances flavor.
- [ ] Fresh parsley (optional, about $1): Adds freshness when garnished.
Total approximate cost: $12
FAQ
How can I tell when the trout steak is fully cooked?
Use a food thermometer to check the internal temperature, which should reach 63°C (145°F). The flesh should look opaque and flake easily when tested with a fork.
Can I use frozen trout steaks for this recipe?
Yes, but make sure to fully thaw them in the refrigerator before cooking to ensure even grilling and food safety.
What if I don't have a grill?
You can use a grill pan on the stove or broil the trout steaks in the oven. Adjust the cooking time accordingly and monitor closely to avoid overcooking.
How do I prevent the trout from sticking to the grill?
Make sure your grill grates are clean and well-oiled before cooking. Also, avoid moving the fish too soon; let it cook on one side until it naturally releases from the grill.