Healthy and Delicious Rainbow Trout Recipe

Healthy and Delicious Rainbow Trout Recipe

These rainbow trout recipes have very few ingredients. The reason? Trout tastes so delicious, it doesn’t need any help with a lot of seasonings. If you have never had a simple pan fried trout, you do not know what your are missing.

Rainbow trout is by in large a freshwater oily fish native to the U.S. Pacific coast of freshwater lakes and rivers. However, for many years trout have been raised in hatcheries and are found in all parts of the United States and beyond.

In addition to being very tasty, trout is a healthy fish. On an average, a trout filet of 3 ounces contains anywhere from about 118 calories to 215 calories, depending on how it is cooked and whether it is farm raised or wild (wild trout are a more fatty fish).

The benefits of trout are numerous. One serving (3 ounces) contains 19 grams of protein, which helps the body in burning fat. It contains 5 grams of fat, of which most is omega-3 fatty acids. Omega 3s are the good fats. They are beneficial in reducing risk of death by heart attack, stroke or heart disease.

Trout is also a good source of many vitamins and minerals important to the maintenance of the human body. It contains vitamins b12, b6 and niacin and minerals such as potassium, phosphorous and selenium to name a few.

Trout is also known to help lower the bloods LDL level, better known as the bad plaque inducing cholesterol.

These grilled trout recipes can be performed either on the barbecue or in your oven broiler. These rainbow trout recipes are a great reason to bring out the barbecue and have a relaxing backyard feast.

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Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins


Course: Dinner
Cuisine: international
Servings: 4 serves
Calories: 400 kcal
  • 2 rainbow or brook trout, gutted (I barbecue my trout with the heads on. But, do whatever appeals to you)
  • 1 tbl olive oil
  • salt and freshly ground black pepper
  1.  Prepare charcoal grill with about 3 quarts of hard briquets. I use an electric starter to start my fires. It never fails me.

  2. Meanwhile, remove the trout from the refrigerator. Allow to come to room temperature (15 minutes). Brush fish with olive oil and salt and pepper inside and out. Set aside.

  3. Spray the grill liberally with nonstick cooking spray and set it in place on the barbecue. Fire is ready when charcoals are covered in a gray ash. Place the trout on the grill. Grill until skin on grill side of fish is crispy and brown, about 4 minutes. Turn fish and grill the other side about 4 or 5 minutes more. When fish is cooked, flesh will be white and easily flaked.

  4. Remove the fish from the grill. Now here is a daunting task. Once cooked the fish is juicy tender and oh so delicious. However, it will fall all apart when you try to pick it up and remove it from the grill. I usually use two large and wide spatulas both placed under each end of the fish and lifted onto a plate. Remove each trout separately. Serve immediately with dill tartar sauce (recipe below). This grilled trout recipe goes well with some grilled corn on the cob and a tomato salad with red onions and vinaigrette dressing. Enjoy, as I know you will.

Recipe Notes

Dill Tartar Sauce

1/3 cup low fat mayonnaise
1/2 tsp dried dill weed
1 tbl red onion, chopped
1 tsp lemon juice
1/4 tsp sweet pickle relish

Combine all ingredients well. Chill before serving.

This is one of my oldest rainbow trout recipes. I used to make it years ago when my husband used to fish. I have cut down on the butter and mayonnaise so as to keep it within a better health range.

Article Categories:
Fish Recipes

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