6/3/2023 0 Comments Rainbow trout recipe![]() ![]() ![]() Interestingly, wild-caught trout has about half the fat content of farm-raised trout, so bear that in mind if fat is something you watch very closely in your diet. It’s a terrific source of the brain- and heart-healthy omega-3 fatty acids we all need. According to the USDA, a 3 ounce rainbow trout fillet contains about 17 grams of protein - the same content as 3 ounce serving of salmon. Just like salmon, rainbow trout is packed with protein, healthy fats, vitamins, and minerals. Pantry staples: Olive oil, kosher salt or sea salt, and black pepper.You really can’t go wrong when it comes to fresh peppy greens! I like to use either a tangy mix of fresh parsley and dill, or go with a more Italian-inspired blend of rosemary, oregano, and thyme - just depending on what I happen to have. Herbs: Fresh herbs make a wonderful touch.Only use garlic powder in a real pinch, and sprinkle it on very lightly. Fresh or jarred minced garlic will work well. Fresh garlic and lemon: Fresh lemon is key.You can purchase one large trout, but it’s more likely you’ll find a package of several fillets. You can follow this same recipe for salmon, tilapia, or another common white fish, simply checking it often in case the cooking time is more or less. One pound rainbow trout, skin on: As noted above, look for trout that has been responsibly farmed or caught in the US, if possible.Here are a few notes and shopping tips about the ingredients you’ll need to make this, as well as possible substitutions. Rainbow trout also gets good marks for environmental impact and sustainability when farmed in the US in freshwater net pens, outdoor flowthrough raceways, and ponds, according to the Monterey Bay Aquarium’s Seafood Guide. It’s tender, easy to cook, and mild in flavor. We often do salmon and I’ve added a few tilapia recipes to my usual rotation, but rainbow trout is a great complement to these. Looking to add some variety to the usual dinner rotation? An easy baked fish dinner is the way to do it! This is so simple to make and totally fool-proof thanks to the oven. It’s a great way to serve a healthy dinner with terrific flavors of lemon, garlic, and herbs-but minimal effort. This fool-proof recipe for Baked Rainbow Trout takes just 20 minutes. ![]()
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