Tag Archives: Trout

Oven baked Steelhead Trout

Dinner Ideas, Fish January 13, 2013 1 Comment

Everyone knows that eating fish is healthy. Fish like salmon, tuna, and mackerel contain good fats that may help prevent heart problems and diseases such as Alzheimer’s and strokes. Buying fresh fish is easy. It should smell sweet; if it smells fishy or strong, it is no longer fresh. Whole fish should look like it had just come out of the water, with bright eyes and firm flesh, which are signs of freshness.

If you opt to freeze your fish, here is a trick some people use to thaw their frozen fish. Place the frozen fish in a bowl, cover it with fresh milk, and leave it in the refrigerator overnight. This method can give the fish a fresh-caught taste. Remember to throw away the milk after the fish has thawed.

Steelhead Trout or Salmon

  • 1 lb Steelhead Trout
  • 2-3 cloves of garlic sliced very thin
  • 1 clove of garlic to be grated or minced
  • 1 lime – zest the lime then slice half of the lime into very thin slices
  • 1 sprig of fresh Rosemary, strip leaves from stem and mince
  • ½ cup of Italian flat leaf parsley – minced
  • ½ teaspoon of kosher salt
  • Pepper
  • 4 tablespoons of Olive Oil

Directions

  1. Place foil on broiler pan – fold up edges to create a rim and spray with cooking spray.
  2. Rinse fish – dry with paper towels and then rub olive oil on both sides of fish and lay on foil with skin side down.
  3. Sprinkle with kosher salt and pepper to taste.
  4. Sprinkle with the lime zest.
  5. Spread the thin sliced garlic cloves across the entire length of fish.
  6. Mix the parsley, rosemary, and grated or minced garlic, spread across the top of the fish.
  7. Layer the thinly sliced lime across the parsley mix.
  8. Drizzle 1 tablespoon of Olive Oil on top of that
  9. Let the fish sit while oven heats up
  10. Broil for 2 minutes just to get the herbs cooking – do not broil any longer you do not want crisp herbs.
  11. Reduce oven temperature to 375°F. and place a piece of foil loosely on top of fish.
  12. Finish baking for approximately 10-15 minutes or until fish flakes easily or until internal temperature of 145°F (or 63°C.)  Do not overcook.