on Cooking Trout
is available all year round from supermarkets, individual shops,
fishmongers or direct from fish-farm shops. It can be purchased
fresh or frozen, as fillets, steaks or whole fish and also comes
in hot and cold smoked varieties. Trout is low in both fat (a third
of the fat of salmon) and calories (just 135kcals per 100g), with
high levels of A and B vitamins, calcium, selenium and the vital
Omega-3. It is also quick and easy to cook, as well as being very
Whole fish, steaks and fillets can be oven-baked
in a greased dish or wrapped in individual foil parcels and baked
in a medium oven. In each case, top with a knob of butter and moisten
with a little fruit juice, wine or cider. Allow 20/30 mins for portion-size
fish and steaks.
Use whole or boned fish, steaks or fillets. Dust
with seasoned flour and fry in a little oil or butter for 5 minutes
each side. Serve simply with a squeeze of lemon, herb butter or
When cooking whole trout, slash thickest part 3 times
on each side and brush lightly with oil. Alternatively, brush steaks
with oil on both sides. Lay in pan and grill 5/8 minutes each side
depending on thickness. Serve with a squeeze of lemon.
Trout cooks perfectly in a microwave oven, either
fresh or frozen. As cooking times vary for each make of microwave,
refer to the instruction manual for cooking fish. As a general rule,
trout take from 4/6 mins cooking time when simply prepared, stuffed
trout take a little longer. Slash thickest part several times on
each side of whole fish for even cooking.
Use whole fish or steaks and enough boiling, lighted
salted water to cover. Poach gently for 10/12 minutes and drain.
Serve hot and cold with butter sauce or mayonnaise. Steam steaks
or fillets after seasoning lightly, using a steamer or by placing
between two plates over boiling water