The Keto Rainbow Trout recipe is a delicious seafood dish. It fits in the key characteristics of the keto diet, which is rich in omega-3 fatty acids & protein content. Seafood also has many other beneficial nutrients, including few carbs. As the name shows, the fish is not of rainbow colors. According to the pigmentation of their flesh, trout can be classified as red, white, and orange. The flesh of the Keto Rainbow Trout is so soft. Cook it with skin on with the skin side down to protect the meat from heat damage and save the flavors. It is so delicious that even the kids with tantrums in eating also want to eat this fish with so much interest. It is also very nutritious for them.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
EQUIPMENT:
- Oven, grill, or skillet.
- Baking sheet
INGREDIENTS:
- Juice of lemon, 2 tsp.
- One-fourth teaspoon of powdered peppercorns
- 4 fillets of rainbow trout (each fillet must weigh 4 ounces)
- Sea salt, 3/4th tsp.
- Three tablespoons oil of olives
- Paprika powder, 1/2 teaspoon
- Two cloves of minced garlic
- 2 tsp of dill (fresh)
- Parsley (fresh), two teaspoons
INGREDIENT NOTES:
JUICE OF LEMON:
The juice of lemon from the bottle also serves the purpose. The juice that we squeeze from the fresh lemon has a good feel. So, we recommend it more.
TROUT FILLETS:
We recommend you choose the fillets without bone having their skin attached. It will get good flavor because of the skin attached while cooking. You will find the boneless fillets in the seafood (freezer) section of any grocery store. The best option is that buy fresh fish from the fishmonger.
GARLIC:
As always we recommend you to use fresh cloves of garlic. If you don’t have fresh cloves available then go for a powder of garlic or minced garlic (jarred). They will also serve the purpose.
SPICES:
Season the fish with powdered peppercorns, paprika powder & sea salt. You may use any other spices of your choice as well. When you want to give your trout the smoky touch then use smoked paprika as well.
OIL:
We use any oil like that of avocado, or olives as it depends on our preference. While cooking the rainbow trout, use oil of olives (extra-virgin) or butter (melted). This fish has a low amount of fat as compared to other fish.
HERBS:
You are independent to use any combo of fresh herbs of your own choice. Use according to the availability of herbs you have (oregano, chives, parsley, thyme, dill). The recipe here uses parsley & dill (fresh). If you can’t get a fresh one then use dry herbs in a quarter of the amount of fresh herbs.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
PREPARATION:
- Pick a medium-sized sheet for baking & cover it either with the parchment or foil.
- Switch the oven on & leave it to heat at 204 Celsius before starting your work.
- Grab a little vessel to make the oil & herbs mixture with lemon and garlic.
- Put the fillets of trout in a layer on the prepared sheet of baking.
- Use the silicone brush to apply the oil mixture on the top surface of each fish.
- Then flip all the fillets & apply this herbs and oil mixture on the other side.
- Next, season both sides with powdered peppercorn & sea salt.
BAKING:
- At the end, Lay the outermost layer face-down on the sheet of baking.
- Place the thin slices of fresh lemon over each fillet.
- Insert the tray in the oven & set the timer for 12 or 14 mins.
- Verify the fish’s meat temperature once the bell for the end of the timer rings.
- If the temperature reaches 60 Celsius that means the fish is ready.
GRILL METHOD:
- Apply the oil on the grill pan or charcoal grill.
- Heat them well.
- Then place the fillets & grill on either side for three or four minutes.
STOVE-TOP METHOD:
- Dust the both sides of the fillets with powder of peppercorns & salt. Spread the seasoning well.
- Squeeze the juice of lemon on both sides and rub it on the whole surface as well.
- Cook it on a heated & oiled skillet for 3 or 4 minutes from each side.
- After they become golden brown, apply butter on both sides.
- Include the garlic & parsley and mix well.
- Turn off the heat.
TIPS:
- Always try you have all the fillets of the same size so they take some time to get tender.
- You may use the herbs & spices of your own choice.
- Measure the inside temperature of the fillets using a meat thermometer.
- If your thermometer shows 140 -145F, that means your fillets of the trout are tender.
- Don’t remove the skin of the trout for cooking. It makes the fish more tasty and shields the meat from the intense heat.
- After cooking you eat the skin or not, that’s up to you.
STORAGE INFORMATION:
FREEZER:
We recommend you that don’t freeze the cooked trout. If you have some cooked fish left then you may use the freezer to keep it safe for 90 or 100 days.
Otherwise always try to store the raw/uncooked fish in the fridge for up to half a year.
Defrost a day before and pat dry before applying seasoning to it.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
FRIDGE:
Use the fridge to store your remaining cooked trout in a sealed vessel. You may use that in 3 or 4 days while keeping them in the fridge.
REHEAT:
Warm the cooked trout in the oven at the lowest temperature for only 8 or 10 minutes. If you give them more time to cook then it may dry out.
FAQs:
What happens if we use the trout without skin?
The skin protects the taste of fish and its meat from the heat. You may cook the trout without skin by thoroughly lubricating the grill or pan.
Although it is much better to cook the trout with skin. The skin protects against the damage of protein. It keeps the flesh separate from direct heat & makes the fillet more flavorful.
Do we only cook the trout in the oven?
No, we can use the grill method, pan-searing method, or baking. It depends on our choice.
How can we serve the trout fillet?
You may serve these delicious & healthy fillets along with mashed cauliflower or its rice, salads, or dipping sauce.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS/SERVING:
Recipe yield: Serves 4
Size of a serving: 1 fillet (1/4th of the fillet)
Calories: 232 kcal
Carbohydrates: 0.9 g
Net carbs: 0.7 gram
Fiber: 0.2 g
Proteins: 23.4 grams
Sugar: 0.2 g
Fats: 14.5 grams
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS