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Kevin Curry

Smoky Spicy Trout

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.



  • 1lb rainbow trout
  • Seasonings:
    • 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)
  • Garnish
    • fresh lemon juice (or lime or orange)
    • kosher salt & cracked pepper


Step 1

Fire up the smoker/grill to about 200F (or set oven to 300F).

Step 2

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.

Step 3

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.

Step 4

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.

Step 5

Garnish and enjoy!

Approximate macros for 1 of 4 servings

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Nutrition per serving

About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!