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The lure of trout.

Trout season is to the seasoned fisherman what fresh trout is to the seasoned chef--a prized catch! Whether hooked at dawn from an icy mountain stream or purchased from the local fish market, nothing beats the delicate flavor and tender texture of trout. And what food fits so tastefully into today's low-fat lifestyle?

Naturally low in calories, cholesterol, fat, and sodium, trout is a great source of protein, vitamins, and Omega-3 fatty acids, recently determined as important in achieving better blood cholesterol levels.

To obtain maximum health and nutritional benefits from trout, steer clear of deep-fat frying or sauteeing with calorie-laden butters. Choose instead recipes and cooking methods that help keep calories down and nutrient values high, such as broiling, microwaving, poaching, steaming, grilling, or baking. The alternatives taste superb and are better for you.

Rainbow Trout with Citrus, for example, takes the "weight off" deep-fried fish recipes by substituting citrus juices. Each serving tallies up only 200 calories. Like your fish with sauce? Try lightly seasoned and creamy Rainbow Trout with Dill-Cucumber Yogurt.

Grilled Rainbow Trout with

Caponata Relish

(Makes 4 servings)

2 tablespoons olive oil 1 to 2 cloves garlic, crushed 1 cup peeled and chopped eggplant or sliced mushrooms 1/2 cup chopped bell peppers, mix of green and yellow 1/2 cup chopped tomatoes 2 tablespoons sliced black olives 1 tablespoon capers 1 teaspoon balsamic or red wine vinegar 4 trout fillets (4 oz. each)

In small saucepan, heat olive oil over medium heat; saute garlic for 1 minute. Add eggplant and peppers; stir quickly to coat. Saute for 5 minutes until softened. Add tomatoes and remaining ingredients, continue cooking 5 minutes longer; hold on very low heat. Over hot coals or grill, place trout fillets flesh-side down on oiled grill and cook about 2 minutes. Gently turn trout with spatula, continue cooking 2 minutes longer. Top with 2 tablespoons of caponata relish.

Grilled Trout with

Sesame-Soy Sauce

(Makes 4 servings)

3 tablespoons low-salt teriyaki sauce 4 trout fillets (4 oz. each) 2 tablespoons margarine, softened 2 tablespoons sesame seeds, toasted 1-1/2 teaspoons finely chopped green onion 3/4 teaspoon light soy sauce

Marinate trout in teriyaki sauce for 15 minutes, refrigerated. In bowl, combine margarine and remaining 3 ingredients with fork; set aside. Over hot coals or grill, place trout fillets flesh-side down on oiled grill and cook about 2 minutes. Turn trout with spatula; cook 2 minutes longer.

Grilled Trout with Fresh

Tomato Salsa

(Makes 2-4 servings)

Salsa: 1-1/4 pounds fresh tomatoes, peeled, seeded, and chopped (or 1 16-oz. can tomatoes, chopped and drained) 1/4 cup chopped green onion 1/4 cup plus 1 teaspoon fresh lime juice, divided 2 tablespoons olive oil, divided 1-1/2 teaspoons chopped, fresh cilantro or parsley 1 teaspoon finely chopped jalapeno pepper 1 clove garlic, minced 1/2 teaspoon ground cumin, divided 1/4 teaspoon salt, if desired 1/8 teaspoon freshly ground black pepper 6-8 trout fillets (4 oz. each)

Combine tomatoes, onions, 1 teaspoon lime juice, 1 tablespoon oil, cilantro, jalapeno, garlic, 1/4 teaspoon cumin, salt, and pepper; set aside Drizzle remaining 1/4 cup lime juice and 1 tablespoon oil over trout. Sprinkle with remaining 1/4 teaspoon cumin; salt and pepper as desired. Marinate trout about 30 minutes, refrigerated. Over hot coals or grill, place trout fillets flesh-side down on oiled grill and cook about 2 minutes. Use 2 spatulas to gently turn trout; cook about 2 minutes longer, skin-side down, until done. Top trout with salsa.

Rainbow Trout with

Dill-Cucumber Yogurt

(Makes 2-4 servings)

1/2 cup plain low-fat yogurt 1/2 teaspoon dried dill weed 1/3 cup chopped cucumber 1-1/2 tablespoons chopped green onion 4 trout fillets (4 oz. each) Juice of half a lemon

Combine yogurt and next three ingredients in bowl; set aside. Arrange trout, skin-side down, in microwaveable dish. Drizzle with lemon juice; cover tightly. Microwave on High for 2 minutes. Rotate dish; cook 2 to 4 minutes longer, or until fish flakes with a fork. Remove from oven; top each fillet with 1/4 of yogurt mixture.

Grilled Lemon-Mustard Trout

(Makes 4-6 servings)

1/4 cup fresh lemon juice 1 tablespoon Dijon mustard 2 cloves garlic, minced 1/8 teaspoon salt 1/8 teaspoon white pepper 2 tablespoons olive oil 2 tablespoon chopped, fresh chives 6-8 trout fillets (4 oz. each)

Combine first 5 ingredients; gradually whisk in oil. Stir in chives and pour marinade over trout. Marinate trout about 30 minutes, refrigerated. Over hot coals, place trout fillets flesh-side down on oiled grill and cook about 2 minutes. Use 2 spatulas to gently turn trout; cook about 2 minutes longer, skin-side down, until done. Serve immediately. If desired, bring leftover marinade to a boil and cook 1 minute; serve with grilled trout.

New Potato Stuffed Trout

(Makes 4 servings)

Stuffing: 1 1/2 pounds red new potatoes, cooked 1/2 cup chopped fresh parsley 1/4 cup capers 2 tablespoons olive oil 3/4 teaspoon salt 1/2 teaspoon freshly ground black pepper 4 trout fillets, whole, boned (8 oz. each) 4 teaspoons fresh lemon juice Salt and freshly ground black pepper 1/2 cup white wine or vermouth 1 tablespoon olive oil 2 lemons, thinly sliced

Cut potatoes into large cubes. Put into mixing bowl with next 5 ingredients. Mix well; set aside. Sprinkle inside of each trout with lemon juice, salt, and pepper. Stuff each trout with 1/4 of potato mixture. Pour wine into baking pan. Place stuffed trout in pan. Brush trout with olive oil. Top with lemon slices. Cover pan with foil and bake at 400[degrees] F. for about 15 minutes, until trout flakes easily with a fork.

Rainbow Trout with

Grilled Corn Salsa

(Makes 2-4 servings)

Marinade: 1/4 cup fresh lime juice 1 tablespoon olive oil 1/4 to 1/2 teaspoon finely chopped jalapeno pepper 1/4 teaspoon ground cumin 1/4 teaspoon salt 1/8 teaspoon white pepper 4 rainbow trout fillets (4 oz. each) Salsa: 1 ear fresh corn 1 green or red bell pepper 1 small tomato, seeded and diced 1/2 yellow onion, diced 1 teaspoon fresh lime juice 1 teaspoon olive oil 1/4 to 1/2 teaspoon finely chopped jalapeno pepper

Combine first 6 ingredients; pour over trout. Marinate trout about 30 minutes, refrigerated. Meanwhile, brush corn and bell pepper with additional oil. Over hot coals, grill 5 to 10 minutes, turning as needed. Remove from grill. Cut corn from cob; dice pepper. Combine all vegetables in bowl. Stir in lime juice and next 4 ingredients; set aside. Add briquets, if needed, to refuel fire. Over hot coals or grill, place trout flesh-side down on oiled grill and cook about 2 minutes. Use large spatula to gently turn trout; cook about 2 minutes longer, skin-side down, until done.

Rainbow Trout With Citrus

(Makes 2-4 servings)

4 rainbow trout fillets (4 oz. each) 2 tablespoons chopped green onion 2 tablespoons orange juice 2 small oranges or grapefruit, peeled and sliced

Arrange trout skin-side down in microwaveable dish. Season with salt and pepper to taste (optional). Evenly sprinkle green onion and orange juice on fillets; top with orange slices. Cover tightly; microwave on High for 2 minutes. Rotate dish; cook 2 to 4 minutes longer, or until fish flakes with a fork. Serve immediately.

Grilled Trout Italiano

(Makes 4 servings)

Marinade: 2 tablespoons dry white wine 2 tablespoons white wine vinegar 2 cloves garlic, minced 1 tablespoon chopped, fresh parsley 1 teaspoon chopped, fresh oregano or 1/4 teaspoon dried oregano 1/4 teaspoon salt 1/8 teaspoon freshly ground white pepper 2 tablespoons olive oil 4 trout fillets, boned, head removed (8 oz. each)

Combine first 7 ingredients; gradually whisk in oil. Pour marinade over trout. Marinate trout about 30 minutes, refrigerated. Over hot coals, place trout on oiled grill and cook about 3 to 4 minutes per side, gently turning once. Serve immediately.

Trout Piccata

(Makes 2-4 servings)

2 tablespoon margarine, divided 1 tablespoon olive oil 4 trout fillets (4 oz. each) 2 tablespoons capers 4 tablespoons chopped parsley 2 teaspoons grated lemon peel Dash of white pepper

Over medium-high heat, melt 1 tablespoon margarine and olive oil in skillet; add trout, flesh-side down, and cook until golden, about 2 minutes. Gently turn with spatula and cook about 2 minutes longer. Remove trout to serving platter; cover and keep warm. Add remaining 1 tablespoon margarine to pan. Melt over low heat. Add lemon juice and next 4 ingredients, stirring well to deglaze pan. Pour over hot, cooked trout.

Oriental Trout Rolls

(Makes 2-4 servings)

1/3 cup plain low-fat yogurt 3 tablespoons finely minced chives 2 teaspoons soy sauce 1 teaspoon sesame oil 1 head butter or iceberg lettuce, washed 4 trout fillets (4 oz. each) Salt and freshly ground black pepper 1 small carrot, julienned 1 small zucchini, julienned 1/4 pound mushrooms, sliced 1/4 cup white wine or vermouth

Combine yogurt and next 3 ingredients in a bowl; set aside. For each roll, overlap two lettuce leaves, lengthwise, on flat surface. Top with one trout fillet. Season with salt and pepper, as desired. Place 1/4 of carrot on lower third of fillet. Top with 1/4 of zucchini and 1/4 of mushrooms. Roll lettuce tightly to enclose trout and vegetables. Secure with string. Pour wine into microwaveable baking dish. Place trout rolls in dish. Cover with plastic wrap. Cook on High for about 4 minutes or until trout is done. Remove trout rolls from dish. Discard string. Slice rolls into 1/2-inch rounds. Serve with sauce.
COPYRIGHT 1991 Saturday Evening Post Society
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1991 Gale, Cengage Learning. All rights reserved.

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Title Annotation:recipes
Author:Perry, Patrick
Publication:Saturday Evening Post
Date:May 1, 1991
Words:1605
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