Grilled Trout with Parsley, Lemon and Thai Chili Peppers

April 1, 2018

INTROduction:

Trout is a sweet and tender meat when cooked to a perfect temperature.  I like to cook to an internal temperature of just under 140’f at the thickest part of the trout flesh.  Once removed from the oven the trout will continue to cook for a few minutes.  Using an excellent quality thermometer will help guarantee a perfectly cooked fish.

BACKground:

Born and raised on the east cost of Canada, fishing was an activity we did often as kids.  Trout fishing, or “trouting” as we used to call it, in a stream or pond typically required a drive down a dirt road and a long hike, in many cases, to get to that perfect cool running water or glass like pond.  The terrain was interesting to navigate but the excitement of baiting the hook and pulling in your first trout far outweighed the wee travel.

 

Back then cooking wasn’t on my radar.  Now, it is all I think about, so-to-speak.  Enjoy the recipe!  Get inventive and try different herbs and spices.  You can’t go wrong with this versatile fish

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FOOD facts:

“Some say” trout is one of the healthiest fish you can include in your diet.  Farmed trout or wild caught?  Farmed trout can be a better choice.  Farmed trout are typically raised in freshwater ponds and raceways that are protected from environmental contaminants.  Trout is also a great alternative to pork, beef and lamb in terms of good proteins. 

 

LET’S cook:

Remove the cleaned trout from the refrigerator and bring to room temperature – roughly 30 minutes.

 

Preheat the oven on broil.  This won’t take long as it is direct heat – a minute or 2 will do.

 

Score the trout on each side with a knife, 6 - 8 scores ¼” deep.

 

Season the trout with evoo, salt, and pepper, on both sides and cavity – also try and get the rub in between the cut scores to help the flavours gel into the flesh.

 

Add the parsley, lemon slices and ½ chili peppers to the trout cavity.

 

Line a baking sheet with foil, lay the wire rack on the sheet, and spray with oil (e.g. cooking spray). 

 

Place the fish on the wire rack. 

 

Sprinkle the lemon zest and remaining chili peppers over the trout.

 

Place the lemon halves on wire rack.  When the lemons roast, the flavours are enhanced.  When you pick up the lemon halves, the juices will be flowing and aching to get onto the fish for a fresh burst of lemon flavour.

 

Cook for 6 minutes per side until golden brown.  NOTE, keep a close eye on the trout at this stage as the heat is intense, and it is easy to burn the flesh.

 

Change oven temperature to 400’f – cook until an internal temp of 140’f (approx. 10 mins.).  Use a "trusty" thermometer like the Thermoworks' Thermapen Mk4 as a quick way to ensure the meat is cooked to the perfect temperature.  You want your fish to be juicy and flaky.

Remove from the oven and squeeze the juicy roasted lemon over the trout.  Garnish with chopped parsley.

 

Let rest for 5 minutes.

 

Carefully remove the fillets from the bone.

 

Cut fillets into 3 - 4“ pieces and serve with your favourite sides.

 

CLICK HERE FOR THE RECEIPT (PRINT OR SAVE)!

 

Prep Time:  10 mins

Cooking Time:  22 mins

Serves: 2

 

Ingredients:

  • 1 1.5 lb whole trout – scaled, gutted and cleaned

  • 1 tbsp extra virgin olive oil (evoo)

  • ½ tsp coarse salt

  • ½ tsp coarse pepper – freshly ground

  • ½ cup parsley – washed and rough chopped

  • 4 Thai chili peppers – seeds removed, thinly sliced

  • 1 lemon – zested and sliced

  • 1 lemon – halved

  • Sprigs of dill - garnish

 

Kitchen Tools:

  1. Cutting board

  2. Chef’s knife

  3. Rasp for lemon zest

  4. Baking sheet

  5. Wire rack

  6. Aluminum foil

  7. Oil spray

  8. Spatula

  9. Tongs

 

Instructions:

  1. Preheat oven on broil

  2. Score trout on each side with a knife, 6 - 8 scores ¼” deep

  3. Season the trout with evoo, salt and pepper on both sides and cavity

  4. Add parsley, lemon slices and ½ chili peppers to the trout cavity

  5. Line baking sheet with foil, lay rack on sheet, and spray with oil spray

  6. Place fish on wire rack

  7. Sprinkle lemon zest and remaining chili peppers over trout

  8. Place lemon halves on wire rack

  9. Cook for 6 minutes per side until golden brown

  10. Change oven temperature to 400’f – cook until an internal temp of 140’f (approx. 10 mins.)

  11. Remove from oven and squeeze roasted lemon over trout

  12. Garnish with dill sprigs

  13. Let rest for 5 minutes

  14. Carefully remove filets from the bone

  15. Cut into 3 - 4“ pieces and serve with your favourite sides

 

Notes: 

  • Total cooking time will depend on the size and thickness of the trout

  • Use an excellent quality thermometer to check doneness

  • Broiling times may vary depending on your oven and location of the oven racks

  • Ensure there is a minimum of a few inches between the trout and top element

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