Panfried Trout with Almonds and Parsley p. In a shallow dish, combine panko, garlic powder, paprika, and cayenne. 4 Ontario Rainbow Trout Fillets (6 oz/175 g) 4 tsp (20 mL) grainy Dijon mustard Pepper 2 oz (60 g) Ontario Prosciutto, finely chopped (about 2 slices or 1/4. In a small bowl, whisk together lemon juice and dijon mustard. Their scales lose the characteristic rainbow hue and become silvery gray, a color that improves their chances of survival in the sea. Cut trout into 6-inch pieces if necessary. Steelhead trout, another sought-after game fish, are simply rainbow trout that have traveled from freshwater streams to salt water for part of their lives. You can also find them butterflied with bones and head removed, or as fillets look for flesh that’s pale pink to white in color and firm to the touch.Įat trout the same day you buy it if you need to store it for a day, place the wrapped fish on a bed of crushed ice on the bottom shelf of your refrigerator.īrush fillets with oil, and grill or broil until cooked through, 6 to 8 minutes (turn halfway through if grilling). Relatively small (about a pound per fish), farmed trout are often sold whole choose a fish with bright red gills and shiny skin. And it provides a healthy dose-89 percent-of the antioxidant selenium. Put a metal rack or stand in the wok or pan. Line a baking sheet with parchment paper or aluminum foil. extra-virgin olive oil A few sprigs of fresh herbs such as thyme and oregano or dry if fresh isn available Salt and freshly ground pepper Instructions Preheat oven to 425☏. Protein-rich trout also harbors plenty of B vitamins eating one serving gives you 37 percent of the daily requirement of pantothenic acid, 89 percent of niacin, and well over 100 percent of B12. We harken back to Sheri Castle’s childhood with mouthwatering cornmeal-crusted trout fillets and creamed corn and tomato relish. Steaming the fish Add about 2 inches of water to a large wok or pan. 1 fresh rainbow trout fillet approximately 300g. Like other fatty fish, trout’s omega-3s are mainly the scientifically supported docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Compared with other fish, rainbow trout is a relatively inexpensive source of inflammation-fighting omega-3 fatty acids, with 1.6 grams in a 5-ounce serving.
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