cooking @ home

If you’re looking at the photo: Yes, I know; looks a lot like salmon, but it’s actually trout. Can’t remember what kind it was called at the local supermarket, but it was definitely a rainbow trout (wild or farmed? Unsure.) Turns out trout can have white, pink or orange flesh depending upon a bunch of factors that, well, didn’t really matter. Hey, if it tastes good, that’s what matters. And the color doesn’t mean any kind of change in how to cook it.

Speaking of which? How to cook it? This is one of the simplest of recipes around. But, before getting to that, I thought I’d talk briefly on the health benefits of eating fish.

Fish is high in protein with close to 20%. Yes, they are often fatty (the ocean ones more than the fresh water ones,) but still low in the bad fats. It even has lots of good fats: as in omega-3 essential fatty acids. What are they? Among the list of items they: help reduce inflammation, decrease the likelihood of developing cardiovascular disease, help to control our cholesterol, help people with depression and anxiety disorders, help infants’ brains and eyes to develop and function properly, help to heal dry skin.

… But no, you can’t use them to help win the lottery, find the perfect job or stop your children from using up their long distance cellular minutes.

Fish also is a rich source of long chain n-3 PUFA which is beneficial in fighting and used in treating hypertriglyceridaemia, thrombosis, and inflammatory diseases. Oh yeah, and let me mention again something about eating: They taste good!

One last item. If you’re interested in a breakdown of calories, fat, sodium, protein and the rest, check out the chart over at CNN which is based on information from the USDA.

With that, let’s get to it. The best way to cook fish is the simple way with few ingredients.

Grilled Rainbow Trout with Dill and Lemon
©2007 Harry Kenney

ingredients:

Two large trout filets
Dill
Salt
Pepper
Oil
One lemon

Coat fish with olive or vegetable oil on both sides. Season to liking with salt, pepper, dill, lemon juice. Place on grill (or frying pan) skin side down. Turn over once after about four minutes. Three to four minutes later, turn a second time. Take off grill. Plate with sides. A splash more lemon juice on top right before serving.

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