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How to Cook Rainbow Trout 3 Different Ways

Gordon has been sea fishing and cooking since childhood. He loves coming up with tasty ways of cooking his fresh catch when he gets home.

Whole rainbow trout steamed in white wine

Whole rainbow trout steamed in white wine

Rainbow trout are actually native only to North America but they have been extensively introduced to lakes and reservoirs around the world and have become an extremely popular eating fish in a great many countries. They are also popular with anglers, particularly those who want to catch their fish and eat it. The ways in which it is possible to cook and enjoy rainbow trout are many and this page is devoted to exploring a number of different cooking and serving suggestions, for your sampling and hopefully your pleasure.

Whole rainbow trout steamed in white wine and served on a salad bed

Whole rainbow trout steamed in white wine and served on a salad bed

Whole Rainbow Trout Steamed in White Wine

Cook Time

Prep time: 20 min

Cook time: 30 min

Ready in: 50 min

Yields: 2 servings

Ingredients

  • 2 whole rainbow trout, each about 2 pounds
  • ¼ cup white wine
  • 4 small sprigs fresh dill
  • Salt and white pepper
  • 2 generous handfuls of fresh salad leaves of choice
  • Fresh crusty bread to serve

Instructions

  1. Put your oven on to preheat to 375F/190C/Gas Mark 5. If you have caught the fish yourself, you should gut them and wash them thoroughly in cold water. Otherwise, you can have your fishmonger take care of this part if you wish.
  2. Take a large sheet of foil and lay it in a moderately deep baking tray. Be sure to use a sheet large enough that the rainbow trout can be wrapped in to a sealed but loose tent. You do not want the fish tightly wrapped. Lay the trout in the centre and stuff the belly cavities with the herbs. Pour the wine over and season. You may think that this is not much wine to use - and it won't look it - but it is vital that you remember you are steaming and not poaching the trout.
  3. Carefully wrap the foil, ensuring it is sealed and place in to the oven for 30 minutes (each trout taking 15 minutes per pound).
  4. Prepare your salad while the rainbow trout are cooking. You can suit your own tastes here, with a green salad leaf, some sliced red onion and pitted black olives just a few ideas to consider.
  5. Remove the trout from the oven and stick a metal skewer carefully in to the thickest part of the flesh. Minimal resistance means that the trout are cooked. They can then either be laid on the salad in a serving dish as at the top of this page and taken to the table that way, laid whole on the plate, filleted and served, or even pulled in to bite sized pieces and laid atop the salad. Serve immediately with the crusty bread.
Pan fried rainbow trout fillet is served with bruschetta

Pan fried rainbow trout fillet is served with bruschetta

Pan Fried Rainbow Trout Fillet

Cook Time

Prep time: 10 min

Cook time: 10 min

Ready in: 20 min

Yields: 1 serving

Ingredients

  • ½ pound rainbow trout fillet
  • Flour for dusting skin side of fish
  • Salt and pepper
  • 1 ounce (¼ stick) unsalted butter
  • Juice of half a lemon
  • 3 slices (1 inch thick) from French style bread loaf
  • 1 clove of garlic
  • Extra virgin olive oil
  • Flat leaf parsley to garnish

Instructions

  1. Add the butter and lemon juice to a large, non-stick frying pan and place on a low heat. Scatter some flour on a large dinner plate and season with salt and pepper. Pat the rainbow trout fillet in the flour on the skin side only. Gently shake off the excess flour.
  2. Increase the heat under the pan to medium and add the rainbow trout fillet, skin side down.
  3. When you can see that the rainbow trout fillet has cooked most of the way through, turn off the heat under the pan. Turn the fillet and allow it to complete the cooking process in the residual heat only while you prepare your bruschetta.
  4. Toast the bread slices under an overhead grill/broiler on both sides until golden. Peel the garlic clove and lightly crush it under the blade of a large knife, just enough to release the fragrant juices. Rub the garlic clove over the top of the hot toast, drizzle with olive oil and season with salt and freshly ground black pepper.
  5. Plate the rainbow trout fillet with the bruschetta alongside. Roughly chop the flat leafed parsley and scatter over the top to garnish.
Baked fillet of rainbow trout with dill buttered potatoes and horseradish sauce

Baked fillet of rainbow trout with dill buttered potatoes and horseradish sauce

Oven Baked Rainbow Trout Fillet

Cook Time

Prep time: 15 min

Cook time: 30 min

Ready in: 45 min

Yields: 1 serving

Ingredients

  • 1 large, floury/starchy potato
  • Salt
  • ½ pound rainbow trout fillet (skin on)
  • Salt and white pepper
  • 2 ounces (½ stick) butter
  • 1 large egg
  • 3 large slices of tomato
  • 3 slices of cucumber
  • 2 tablespoons canned sweetcorn
  • 1 tablespoon horseradish sauce
  • 1 teaspoon freshly chopped dill leaves

Instructions

  1. If you keep your eggs in the refrigerator, remove the egg a couple of hours in advance to allow it to reach room temperature.
  2. Peel the potato and chop in to 1 inch pieces. Add to a pot of lightly salted cold water and bring to a boil. Simmer for 20 minutes or until just softened.
  3. Put your oven on to preheat when the potatoes are put on to cook, to 400F/200C/Gas Mark 6. Lay your rainbow trout fillet in the centre of a large sheet of foil on a baking tray. Use half the butter and break it up over the trout as shown. Season with salt and white pepper. Wrap the foil loosely but securely and bake for 15 minutes.
  4. Add the egg to a pot with enough cold water to comfortably cover it. Put on a high heat until the water boils then reduce the heat to achieve a simmer for 5 or 6 minutes. Take your pot to the sink and run cold water in it until the egg is cool enough to handle. Crack the shell and peel under running cold water. Place the egg in to a basin of cold water to cool it quickly. This prevents the unattractive blue/grey tinge from forming around the edges of the yolk.
  5. Drain the potatoes and return them to the empty pot with the remaining butter and most of the chopped dill. Swirl gently to ensure even coating.
  6. Remove the rainbow trout fillet from the oven, carefully unwrap and plate. Add the potatoes, the sweetcorn, the tomato and cucumber slices and the egg, which should be quartered.
  7. Spoon the horseradish sauce on to the plate and use the remaining dill as a final garnish.

How Do You Like to Cook Rainbow Trout?

Thank you for visiting this page and for spending some time looking through it. I hope that these recipes appeal to you and that you will give at least one of them a try. Any comments or feedback which you have may be left in the space below.

© 2011 Gordon Hamilton

Comments

Gordon Hamilton (author) from Wishaw, Lanarkshire, United Kingdom on September 17, 2011:

Hello, raquon dublin

Thank you for the visit and comment. I very much hope that you enjoyed your first taste of rainbow trout, however you cooked it, and that it is something you will continue to enjoy in the future.

raquon dublin on September 16, 2011:

i haven't ever tried rainbow trout and im about to i hope its good

Gordon Hamilton (author) from Wishaw, Lanarkshire, United Kingdom on July 12, 2011:

I can certainly recommend it, Simone - but obviously, that's a big decision! :) Thanks for the visit and comment.

Simone Haruko Smith from San Francisco on July 12, 2011:

You know, I don't think I've ever had rainbow trout before. Now I feel like I should lift my meat-free diet for a second so I can try this out!

Gordon Hamilton (author) from Wishaw, Lanarkshire, United Kingdom on July 08, 2011:

I hope you enjoy the, iZeko. They may not exactly be a match for salmon but they are surprisingly close.

iZeko on July 07, 2011:

I've never cooked rainbow trout, but now I'm going to have to give it a shot. These look delicious!

Gordon Hamilton (author) from Wishaw, Lanarkshire, United Kingdom on July 06, 2011:

Hi, Robin. Thank you very much. Salmon is of course a delicious fish and I love it cooked in a number of ways. I will check out that Hub. Trout can certainly be an excellent substitute, however, and I hope you enjoy it as much as I regularly do. :)

Robin Edmondson from San Francisco on July 06, 2011:

Gordon, I always LOVE your recipe Hubs! You do such a great job of showing the finished product with original pictures, and it makes me want to cook! We recently cooked a whole salmon that was amazing. I think Paul wrote a Hub about it. I haven't cooked rainbow trout, but we will try it and let you know! Cheers! :D

Gordon Hamilton (author) from Wishaw, Lanarkshire, United Kingdom on July 06, 2011:

Hi, RTalloni. Thanks for the visit and comment. I hope you are enjoying that salmon experience and blueberry pie as I type! :) It sounds absolutely delicious.

RTalloni on July 06, 2011:

Mmmm. This makes me wish we had gone fishin' before going to the blueberry patch.

My blueberry pie is in the oven. Fresh green beans are sauteing with white onions and olive oil. Yukon golds are roasting in the oven with rosemary and olive oil. We'll be having salmon with it all, but I'm bookmarking this for future reference. Thanks.