How to Get the Most From Delicate, Flavorful Trout

How to Get the Most From Delicate, Flavorful Trout
How to Get the Most From Delicate, Flavorful Trout

It takes more than throwing a trout on the stove to get that delicious flavor

As a seafood lover, writer and cook, I've lost track of the number of times people have asked me how to prepare delicate, flaky fish. This group includes the wildly popular tilapia, as well as flounder, sole and, my personal favorite, trout. Mild yet unusually complex in flavor and easy to cook, trout is the country's oldest and most successful example of aquaculture. Rich in protein, vitamin B-12 and omega-3 fatty acids, it provides numerous delights with each bite.

A relative of salmon, trout ranges in color from silvery green to coppery brown and with orange-red, brown or black spots scattered over its skin. Influenced by diet and habitat, its delicate flesh runs from cream to red in color. In terms of size, it grows up to 50 pounds in the wild. Farm-raised trout weigh between 8 and 16 ounces.

Common Trout Species
Sarah J. Dippold holding a rainbow trout. (Reuters/Jim Dippold photo)

Common trout species

Several species of trout exist. If you are or happen to know or are related to serious trout anglers, as I am, you may have access to brown and sea trout. Although the same species, brown trout reside in rivers while sea trout spend time in oceans. They both possess copper skin and pale pink flesh.


Then there is steelhead. Sometimes confused with salmon, this species has reddish flesh and a flavor reminiscent of salmon. Highly versatile, it can stand in for salmon in recipes. Classified as a sport fish, wild steelhead cannot be sold in markets. What you see in your fishmonger's case or on restaurant menus is a product of aquaculture.


The most recognizable species may be the beautiful, multicolored rainbow trout. Adorned with a hot pink or coral stripe running from head to tail on both sides and a smattering of black spots, this striking fish ranges in body color from yellow to blue-green. When caught in the wild, rainbow trout have a pronounced nutty taste. The farm-raised version is milder in flavor and has creamy white to pink flesh.


Another name that may sound familiar is brook or speckled trout. Considered by many to be the best-tasting trout, this fish isn't actually a trout. Instead it's a type of char.

Trout Fillets
Trout can be purchased from markets either as a whole fish or in fillets. (Reuters/Kathy Hunt photo)

Tips for buying trout

At markets, trout is sold whole and as fillets. When shopping for this fish, you should look for shiny skin, bright eyes, moist flesh and a fresh, clean smell. Whole trout should have a layer of transparent slime over it; the more slime, the better and fresher the fish will be.


Whole trout tends to have more flavor than boned fillets. The only downside is that you may have to take out the tiny pin bones. However, you can always ask the fishmonger to do this for you.

Rainbow trout may be marketed as golden trout. Occasionally it gets mislabeled as steelhead. Just remember that steelhead has a bolder coloring than rainbow trout.

Pan Searing Trout
Pan-searing is a simple choice for preparing trout. (Reuters/Kathy Hunt photo)


How to cook trout

When cooking trout, my go-to methods are pan searing, grilling or smoking. In the case of pan searing, I heat a smidgen of olive oil in a nonstick frying pan. Once the oil is hot, I place the fillets skin-side down in the pan. As soon as their edges turn ivory in color and flake when probed with a fork, about 2 to 3 minutes, I gently turn over the fish and allow the fillets to cook for another 2 to 3 minutes. That's all it takes to pan sear trout.

A fast-cooking fish, trout also does well when baked, broiled, poached or steamed. No matter which cooking method I choose, I leave the skin on the trout. It will hold the meat together as the fish cooks.

Common Trout Species
Trout has a nutty flavor that pairs well with many flavors. (Reuters/Kathy Hunt photo)

Flavor pairings for trout

Trout's nutty taste marries with myriad foods. Apples, carrots, celery, oranges, scallions, shallots and tomatoes partner well, as do mint, tarragon and thyme. It is also enlivened by a splash of cider, lemon juice or wine or a sprinkling of crumbled bacon or sliced olives. Almonds, pecans, pine nuts and walnuts make delicious coatings for this fish. Even so, I often prepare trout in a simple manner: With a mere sprinkle of salt and pepper and drizzle of olive oil or lemon juice, the fish will shine.

The Monterey Bay Aquarium's Seafood Watch rates U.S. farm-raised rainbow trout as an "eco-best" seafood choice because it is raised in an environmentally sound manner. Low in mercury, it can be safely consumed at least four times per month.

Cerignola Topped Trout
Cerignola-topped trout (Reuters/Kathy Hunt photo)

Cerignola-topped Trout Recipe

Prep time: 5 minutes
Cook time: 6 minutes
Total time: 11 minutes
Yield: 4 servings

Ingredients:

  • 1 tablespoon olive oil
  • Sea salt, to taste
  • Ground black pepper, to taste
  • 4 (6-ounce) trout fillets
  • Handful of Cerignola olives, roughly chopped
  • Extra virgin olive oil, to taste (optional)
  • Directions:

    1. Heat the olive oil in a nonstick pan over medium heat. As the oil is heating, season the trout fillets with salt and pepper.

    2. Lay the trout skin-side down in the hot pan. Cook for 2 to 3 minutes, until the borders begin to turn ivory in color and the fish flakes when probed with a fork. Gently turn over the fillets and allow the fish to cook on the other side for 2 to 3 minutes.

    3. Place the fillets on plates. Cover the tops with equal amounts of chopped olives. Drizzle extra virgin olive oil over the olives, if desired. Serve hot.

    Copyright 2016 Kathy Hunt via Zester Daily and Reuters Media Express

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