How to Cook Steelhead Trout Fillet

Written by alyssa ideboen
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How to Cook Steelhead Trout Fillet
Cook steelhead trout for a tasty meal. (Brand X Pictures/Brand X Pictures/Getty Images)

Steelhead trout, or rainbow trout as it is more commonly known, makes a nutritious meal that is low in fat and high in protein. Trout has a more robust flavour than tilapia or cod, but when paired with a simple sauce or soaked in a marinade, the flavours become more muted. Steelhead trout is typically available in 284 to 397gr. portions. Because of their small size, trout fillets cook quickly in the oven or on the stove.

Skill level:

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Things you need

  • 2 steelhead trout fillets, 10 to 14 oz. each
  • Fennel bulb
  • Cutting board
  • Sharp knife
  • Measuring spoon
  • Olive oil
  • Large sauté pan with lid
  • Measuring cups
  • 1 1/2 cups cherry or grape tomatoes
  • 1/4 cup capers
  • 3/4 cup marscapone cheese
  • Sea salt
  • Fresh ground pepper
  • Paprika
  • Spatula
  • Grill pan
  • Aluminium foil
  • 1/4 cup flat leaf parsley
  • 3 tbsp fresh dill
  • 2 tbsp fresh chives
  • Gallon-sized plastic bag
  • Lemon
  • Onions (optional)

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  1. 1

    Place a fennel bulb on a cutting board. Remove the stalks with a sharp knife and trim off the base. Make a vertical cut in the outer layer of the bulb. Peel the layer away and discard.

  2. 2

    Chop the bulb into coarse chunks.

  3. 3

    Pour 3 tbsp olive oil into a large sauté pan. Add the fennel.

  4. 4

    Slice 1 1/2 cups cherry or grape tomatoes in half. Add these to the sauté pan and cook the vegetables for 4 to 5 minutes over medium high heat, until they just start getting tender. Stir occasionally.

  5. 5

    Turn the heat to medium low. Add 1/4 cup capers and 3/4 cup marscapone cheese. Stir the sauce until the cheese melts.

  6. 6

    Place 2 trout fillets on a cutting board. Season with sea salt, freshly ground pepper and paprika.

  7. 7

    Place the fillets in the pan and cover with a lid. Cook the fish for 6 minutes. Remove the lid, flip the fish over with a spatula and cover again, cooking the fish for another 6 minutes. Serve immediately.

  1. 1

    Line a grill pan with aluminium foil. Use a sharp knife to slit the foil where the holes appear in the pan.

  2. 2

    Mince 1/4 cup flat leaf parsley, 3 tbsp fresh dill, and 2 tbsp fresh chives. Place the herbs in a gallon-sized plastic bag.

  3. 3

    Add 3 tbsp sugar, 1 tbsp white wine vinegar and 2 tbsp lemon juice to the bag. Pour 2 tbsp water into the mixture.

  4. 4

    Put 2 trout fillets in the bag. Squeeze out the air and seal the bag. Shake the marinade around to completely cover the fish.

  5. 5

    Let the fish sit in the marinade for 1 hour in the refrigerator.

  6. 6

    Cut a lemon in half with a sharp knife on a cutting board. Cut 6 thin lemon slices.

  7. 7

    Remove the fish from the marinade and place the fillets on the prepared pan.

  8. 8

    Arrange three lemon slices over each trout fillet. Broil the fish 10 to 15 minutes under low grill heat. Serve the trout with the remaining lemon.

Tips and warnings

  • Substitute onions for fennel to remove the anise flavour in the sauce.
  • Thin the sauce with a tablespoon of water.
  • Scoop out the chopped herbs from the marinade and place it on top of the trout fillets as they broil.

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