Trout is not in vain in great demand among adherents of a healthy diet. This fish contains a lot of nutrients, from vitamins to essential omega-3 acids. And this product is incredibly easy to prepare, despite the fact that the dishes from it turn out to be very tasty. The easiest way is to fry or bake a steak - just 20 minutes and a full dinner is ready.
It is necessary
- - trout steak;
- - salt, black pepper;
- - greens;
- - lemon;
- - orange;
- - olive oil;
- - cream;
- - yogurt;
- - honey;
- - mustard;
- - soy sauce.
Instructions
Step 1
It is very difficult to spoil a trout steak during cooking - the tender meat of this fish does not require a special marinade or roasting technology. However, it should not be kept in lemon juice, soy sauce, or any other marinade for too long, or the steak will start to decay during cooking. Heat treatment times usually range from 15-20 minutes. If you cook pieces of such fish for longer, the meat may become dryish.
Step 2
When you need to cook a really healthy dish, bake the trout in foil - it will turn out juicy and retain most of the nutrients. If you have to buy whole fish at the store, wash and gut the trout. Rinse the inside thoroughly, pat dry with a paper towel. Cut the trout into steaks. Place the pieces in foil, sprinkle with salt and ground pepper. Add finely chopped greens. Place lemon wedges on top. Drizzle with olive oil.
Step 3
Wrap the trout carefully in foil. The oven temperature is about 220 ° C. Bake for 20 minutes. The trout is ready. For a delicate, refined taste, before baking, in addition to lemon and herbs, you can add nuts, fruits, pomegranate juice. You can also put some vegetables along with the fish, for example, onions, tomatoes or asparagus cut into thin rings - this will immediately make a healthy side dish.
Step 4
In the traditional version, the steak is cooked over charcoal. It is important to monitor the intensity of the heat and use good charcoal. The coals should be hot enough to crust the fish and leave all the juice inside. Unlike a professional oven, on which cooks cook, the temperature cannot be clearly set on the grill, so readiness is determined by eye. Sprinkle lemon juice on the trout steak before grilling. The fish slice is grilled for no more than 10 minutes. Fried or boiled potatoes, rice, vegetables, mushrooms are served as a side dish for trout.
Step 5
Use a special fish seasoning. Basil, rosemary, thyme, garlic, lemon will perfectly emphasize the taste of the dish. For stewed, boiled fish, dill, onions, garlic, cloves, savory, fennel are more suitable. For fried fish, it is better to use cumin, lemon balm, parsley, coriander, garlic, watercress.
Step 6
For an even more delicate taste, trout can be pre-marinated. To prepare two steaks, it will be enough to mix the juice of half a lemon, a couple of tablespoons of olive oil, salt, black or white pepper - the most suitable marinade option for this fish. Add herbs or special seasonings as desired. Soak the steaks in this marinade for about 15-20 minutes at room temperature and then cook them in a skillet or oven. In both cases, you do not need to use oil, since it is already included in the marinade, and the fish will not burn.
Step 7
For crispy fish, fry the steaks in a hot skillet. No batter or flour is needed - they will only spoil the delicate taste of the trout. In time, 10 minutes is enough - 5 on each side. Just try to turn the fish gently to maintain the steak's shape. If you don't want to eat fried fish, bake it in the oven, laying it on foil, but do not cover it to form a golden brown crust.
Step 8
Very tasty trout is obtained in a creamy sauce. To do this, peel the steaks carefully, put them in a fireproof dish with high sides, salt, sprinkle with white pepper, sprinkle with dry white wine and pour 100 ml of cream on each steak. Bake for 20 minutes at 220 ° C. Sprinkle the finished dish with fresh dill and serve with asparagus or pasta.
Step 9
Trout cooked with honey and mustard has an unusual taste. To marinate 1 steak, mix in a separate container a couple of tablespoons of soy sauce, a teaspoon each of Dijon mustard and honey. Spread this mixture over a piece and refrigerate for 15 minutes. After the allotted time, put the steaks on a baking sheet covered with foil, and send to the oven preheated to 190 ° C for 20 minutes. Boiled wild rice can be used as a side dish.
Step 10
You can just use soy sauce and seasonings as a marinade. Trout marinated in this way can be baked in the oven as described above, and in order to set off its taste, it is better to serve it with mustard-yoghurt sauce. To prepare it, whisk 100 ml of yogurt with 2 tbsp. tablespoons of lemon juice, a pinch of white pepper, a tablespoon of olive oil and 1 teaspoon of mustard. Chill and serve with hot trout steaks.
Step 11
Tasty trout, cooked in a pan or in the oven, will appear with other sauces. For example, it can be served with Aioli. To prepare it, crush a couple of garlic cloves, a little salt and a pinch of sugar in a bowl, add raw yolk and 100 ml of olive oil. Beat well with a blender until a thick consistency is obtained, then pour in a tablespoon of lemon juice, beat again, and at the end add finely chopped parsley.
Step 12
A savory dish is also made from trout marinated in orange peel. To do this, combine a pinch of salt, sugar, a little black pepper and the zest of one orange. Spread on a steak and refrigerate for half an hour. Then wipe off a piece with a napkin and cook it in a pan or oven. For the finished fish, make a sauce by mixing the juice of one orange, 2 tbsp. tablespoons of sour cream, 1 teaspoon of horseradish and 0.5 teaspoons of apple cider vinegar. Add finely chopped dill to it and refrigerate. Serve the fish with this sauce and new potato garnish. Well, a glass of dry white wine will be a great addition.
