With the summer weather upon us, I’ve been getting the urge more than usual to fire up the grill to smoke and cook some food. Yesterday I returned from a trip to Nigeria and came home to an empty fridge (with intense “hanger” pains).
For some reason or another, I was craving seafood – something fatty and flavorful – so I headed to Kroger. Of course, I scooped up some salmon but I noticed that rainbow trout was on sale so I bought some too.
What I really like about trout is that it pretty much has the same texture of salmon (and even look of salmon) but with a slightly different taste. In my opinion, it tastes less “fishy” than salmon does which is a common complaint I hear about people’s aversion to salmon.
Also, it’s packed with omega-3 fatty acids and is fairly high in protein with over 20g at just 3 oz. While it does have some fat, it’s still considered low-fat so it’s a good, heart-healthy substitute for beef and lamb. Oh yeah – it’s low in mercury so it’s one of those fish you can comfortably enjoy on a weekly basis.
BAKED TROUT RECIPE
- 1lb rainbow trout
- 1 tablespoon extra virgin olive oil
- 1 tablespoon (smoked) paprika
- 1 teaspoon cayenne
- 1 tablespoon dried oregano
- zest of lemon (or lime or orange)
- 1 teaspoon cracked pepper
- pinch of sea salt
- pinch of cinnamon (optional instead of using coconut sugar or brown sugar)
- fresh lemon juice (or lime or orange)
- kosher salt & cracked pepper
- Fire up the smoker/grill to about 200F (or set oven to 300F).
- Brush the fish with olive oil, then rub it in the seasonings. Careful not to use all the oil – you’ll need it for basting. If you are going to bake the fish in the oven, then you may want to consider using smoked paprika (or adding a drop or 2 of liquid smoke to the rub) in order to achieve a somewhat smoky flavor that makes this recipe really tasty.
- Place the fish on a wood plank (the same flavor as the wood you’re smoking). Or, if you’re using the oven, set the fish on a baking tray.
- Smoke for 2.5 to 3 hours, or bake in the oven for 30 minutes. Brush the fish with the remaining olive oil every 45 minutes.
- Garnish and enjoy!
Approximate macros for 1 of 4 servings:
165 calories, 0g carbohydrates, 7.5g fat, 23g protein, 0g fiber, 0g sugar