PS It is important though to talk to your fishmonger before purchasing the fish to make sure it is from a sustainable source, where the fishing methods used do not adversely impact the species itself or any part of the environment it lives in. Place the trout in a large baking dish or a plastic container, or a large Ziploc bag. All you would need to do then is defrost it in the fridge and then continue as per the directions below – too easy, too good! In a small bowl, whisk together all of the ingredients for the sauce. Bake for 10-12 minutes, until the trout internal temperature reaches 140 to 145 degrees F (60 degrees C). If desired, place thin lemon slices all over the fish.
TROUT FILLET SKIN
Season both sides with sea salt and black pepper, leaving the fish skin side down at the end.
Unless there are people coming round, I normally freeze the other fillet for dinner another time. Brush the trout on both sides with the olive oil mixture. Oh and one more thing, the below recipe calls for one trout fillet only. My favourite way to cook them is to bake a whole fillet. In my opinion though the best parts of the ocean trout are the beautiful fillets which just beg to be cooked with respect, using only the freshest ingredients, and then shared with loved ones. Easy to bake, grill, fry, stuff or poach, it’s readily available at the local fishmonger and is absolutely delicious.Īny time I walk into the local fish shop and notice there are large whole ocean trout available (about 3kg in weight is preferable here), I always ask them to clean the fish up, fillet it and have the bones returned as they make the most delicious stock or soup. Trout, like its cousin salmon, is one of the most popular and versatile fish to cook. Serve with the extra lemon wedges and a fresh green salad on the side.Season with salt and pepper to taste and sprinkle the spice mixture (coriander, paprika, and garlic powder) on both sides.
TROUT FILLET HOW TO
Place in the oven and bake uncovered for about 40 minutes or until the fish begins to flake when lightly pulled apart with a fork. How to Cook Trout Fillet: Step-by-Step Step 1: Dry and season the fish Pat the rainbow trout fillets dry with a paper towel.Season to taste and then drizzle the olive oil over the whole fillet. Place the fillet on the lined tray then scatter the fennel, lemon and garlic over the fish.Line a large oven tray with baking paper and set aside. sea salt flakes and freshly ground black pepper.2 small or one large lemon, finely sliced.Half a large fennel, or 1 smaller whole fennel, fronds included, finely sliced.1.2kg ocean trout fillet, pin-boned with skin on.Not sure if an air fryer is right for you? Check out air fryer pros and cons.Ocean trout is one of nature’s superfoods packed with high quality protein, B vitamins, potassium and omega-3 fatty acids…and when it’s this simple to cook, there’s no reason why not to enjoy it! Slice ½ a lemon into slices, and lay across the rainbow trout.Īir fry at 400 degrees for 6 minutes, or until trout is cooked through. Season with salt, pepper, and dried oregano (or other herb).īrush or spray air fryer basket with oil to prevent sticking. Drizzle olive oil over the trout and rub into the surface. If frozen, thaw the trout according to the package directions. I typically leave the skin on when cooking, and then just remove the skin as I'm enjoying the trout.Thicker fillets may take an additional 2-3 minutes. This was a thin fillet from Trader Joe's. Cooking time will depend on your thickness of trout fillet.Here's a few things I love serving with air fryer rainbow trout.
Rainbow trout is a delicious main dish! But a main dish needs some delicious sides. I also love dried tarragon!įor a different spice, I love using dried harissa powder or dried sumac. While I seasoned this simply with some fresh oregano, you can season with a different herb and more seasoning! A few ideas:įor a smoky flavor, use some smoked paprika and some chili powder.įor different herbs, za'atar seasoning, herb de provence, or Italian season would all be delicious. I love pairing it with light and bright flavors. It has a mild taste and is not overly fishy. It's high in omega-3 fatty acids, making it a healthy fish to eat. Rainbow trout typically has a pale flesh that is either white or light pink or orange. I love using the thin fillets from Trader Joe's (they cook SO quickly), but if you're using thicker fillets, just add a couple of minutes to to the cook time. Rainbow trout has long been a favorite of mine, and the fillets are perfect for seasoning and cooking in the air fryer. From salmon to cod to trout, fish is so easy to make in the air fryer!
I think the air fryer is my favorite way to cook fish. It's easy to customize with different seasonings and spices. Air Fryer Rainbow Trout is a quick and delicious seafood main dish to enjoy! The trout cooks quickly in the air fryer.
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