How To Cook Trout Perfectly, 3 Ways

Trout is a great source of protein, vitamin B12, niacin, and omega-3 fatty acids. Incorporating fish high in omega-3s can offer health benefits like improving heart health and reducing inflammation. But cooking fish at home can feel intimidating. Here are the three best ways you can cook trout perfectly.

Oven-Bake

Oven-baking trout is simple and easy. First, start off by preheating your oven to 400 degrees. You will want to purchase trout filets for this recipe. Prepare the trout filets by patting them dry with a paper towel on both sides. Then, season your filet how you like to season fish. You can simply season with salt and pepper, or if you prefer a blackened fish, you can add seasonings like cayenne, paprika, and garlic powder. Add a small amount of olive oil to the bottom of a baking dish and place the trout in the dish with the skin side down. Place in the oven and cook uncovered for 12 minutes. The fish should be flaky and opaque. To ensure it's cooked thoroughly, check that the internal temperature is 140 degrees. Remove from the oven, and serve with a lemon wedge.

• Preheat oven to 400 degrees.
• Pat trout dry on both sides with a paper towel.
• Season trout to your liking.
• Prepare a baking dish with a thin layer of olive oil.
• Place the trout in the baking dish.
• Bake in the oven for 12 minutes.
• Check the internal temperature is at least 140 degrees.
• Serve with a lemon wedge.

Grill

To grill your trout, preheat the grill to high. Pat the trout dry with a paper towel on both sides. The trout is going to be cooked in tin foil, so cut a piece of foil for every filet you are cooking. Drizzle olive oil on the foil and then place the trout on the foil skin side down. Then, add oil and seasonings you like. You can keep it simple with salt and pepper, or you can add garlic, cayenne, paprika, butter, lemon juice, etc. Then, close up the tin foil to make it a “packet.” Place on the grill and cook for three to four minutes. Flip and cook for another three minutes. Check if the fish is opaque and flakey, this indicates that it's done. You can also check to see if the internal temperature is 140 degrees. Remove from the grill and serve with a lemon wedge.

• Preheat the grill to high.
• Pat trout dry on both sides.
• Cut pieces of aluminum foil to wrap the trout in.
• Oil aluminum foil and place trout on it skin side down.
• Add oil and seasonings of your liking to trout.
• Close up the tin foil around the trout to make a “packet.”
• Cook on each side for 3-4 minutes.
• Remove once opaque and flaky or if it reaches 140 degrees.
• Serve with a lemon wedge.

Pan-Fry

To pan-fry your trout fillet, preheat a pan over medium-high heat for three to five minutes. In the meantime, pat dry the filets with a paper towel and both sides and season your filet to your liking. Add a little bit of oil to the pan to heat up for a few seconds and place the filets skin side down in the pan. Cook for three to four minutes or until the skin is brown and crispy. Press down to make sure the skin is cooked and crisp all over. Carefully flip the filets and cook for another three minutes. The fish will be opaque and flakey when it's fully cooked. You can double-check that the temperature is 140 degrees. Once done, remove from the pan and serve with a lemon wedge.

• Preheat pan on medium-high heat.
• Pat dry filet on both sides with a paper towel.
• Season to your liking.
• Warm up a little bit of oil in the pan.
• Place filets skin side down on the pan.
• Cook for 3-4 minutes until skin is brown and crispy.
• Press down on the fillet to ensure all skin is cooked.
• Gently flip and cook for another three minutes.
• Check the fillet is opaque and flaky or 140 degrees.
• Remove from pan.
• Serve with a lemon wedge.

Store Your Cooked Trout

If you have leftover cooked filets, make sure to store them properly. It's important that they are stored in an airtight container. If stored properly, the cooked trout filets can last up to two or three days in the fridge. If you want to freeze it, it can last up to three months.

The image featured at the top of this post is ©Mironov Vladimir/Shutterstock.com.