Tips on Cooking Trout

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 versatile:
BAKED
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
FRIED/SAUTEED
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 mayonnaise.
GRILLED
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.
MICROWAVED
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.
POACHED/STEAMED
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.