Trout species thrive in saltwater and freshwater. Some species, such as lake water trout, are rich in omega-3 oils, and the American Heart Association recommends eating fish rich in omega-3 oils twice a week. Trout have extremely small scales that do not need to be removed before cooking, and the sturdy bone structure makes it fast and simple to fillet. Seasonings and sauces easily complement trout's sweet and mild flavor. Even a beginning cook is capable of broiling delicious trout in the oven.
How to Broil Trout in the Oven
Things You'll Need
Pan, broiler or baking
Aluminum foil, heavy duty
½ tbsp. sesame seed oil
1/3 cup mirin
1/3 cup teriyaki sauce
½ tsp. salt
1 tsp. sesame seeds
Turn the oven to the broiler setting.
Wrap the inside of a broiler pan or baking pan with heavy duty aluminum foil.
Bring the sesame oil, mirin and teriyaki sauce to a boil over medium heat.
Continue to boil over medium heat for seven to 10 minutes or until the mixture is reduced to 1/3 cup and it becomes thick with a syrup-like consistency.
Make sure the fillets are approximately the same thickness so they cook in the same amount of time. Rub salt on both sides of the trout fillets and use a basting brush to baste each side lightly but completely with the teriyaki syrup mixture. The teriyaki syrup adds flavor, but it will burn under the broiler if it is applied too heavily.
Set the fillets in the foil-coated broiler pan with the skin side down, approximately 2 inches apart. Sprinkle the sesame seeds over each trout fillet.
Place the pan of fillets under the broiler no less than 4 inches from the source of heat. Leave the trout fillets under the broiler for four minutes, and then gently attempt to separate the flakes in the thickest part of the fish fillet with a fork. If the flakes do not easily separate, immediately close the oven, cook the trout for another minute and test again.
Bring the teriyaki syrup to a boil and brush it over the fillets for additional flavor.
Mirin is a Japanese sweet rice wine. Serve the broiled trout with steamed rice and seaweed salad.
Trout requires less than five minutes to broil, so there is no reason to leave it unattended. You do not want to burn it. Purchase the trout within one day of cooking it. Keep it at a temperature between 35 to 40 degrees Fahrenheit.