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Baked Steelhead Trout with Mushrooms Easy Recipe.
Trout has a mild, nutty flavor and tender flesh, it is a great choice for a tasty, nutritious meal, with heart-healthy vitamins, minerals and high levels of Omega-3 fatty acids. It is low in fat and calories, with a good source of niacin (vitamin B3), vitamin B6, phosphorus and selenium, and high levels of protein and vitamin B12, just 4 ounces of trout will give 10% of the RDA for iron. It is also quick and easy to cook, as well as being very versatile.
Omega-3 fatty acids lower the risk of heart disease and heart attack, it prevents blood clots, lower blood pressure, lower 'bad' cholesterol and triglyceride levels in the blood, it may prevent colon cancer, it may help to prevent Rheumatoid arthritis. Vitamin B12 involves in making DNA, the genetic material in all cells, it helps to maintain healthy nerve cells and red blood cells. Iron is required for the formation of hemoglobin and other enzymes, it may prevent cause of anemia.
Nutrition Value for 3 oz./85g farmed Trout fillet, cooked, dry heat: 144 Calories, 20.6g Protein, 0.0g Carbohydrate, 6.1g Total Fat, 0.0g Fiber, 7.5mg Niacin, 4.2mcg Vitamin B12, 1.1mg Pantothenic acid, and 12.7mcg Selenium.
Baked Steelhead Trout Recipe - recipe how to bake Steelhead Trout fillets with tomato, onion, fresh mushrooms, fresh lemon juice, and mayonnaise.
Ingredients:
- 2 fresh Steelhead Trouts fillets, about 6 oz / 170g each
- 6 medium fresh mushrooms, sliced
- 1 tomato, sliced thinly
- 1 onion, sliced thinly
- 1 tbsp mayonnaise
- 1 tbsp fresh lemon juice
- Salt and pepper to taste
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Serves/Makes: 2
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How to cook Baked Trout with Mushrooms:
- Place fish fillets in salt water and let it soak for 10-20 minutes.
- Rinse fillets and pat dry with a paper towel.
- Cut a piece of foil large enough to enclose the fillets and spray it with aerosol cooking spray.
- Place the trout fillets on the foil and coat filets with 1 teaspoon of mayonnaise.
- Add lemon juice, salt, and pepper to taste.
- Layer onions, tomatoes, and mushrooms on the trout fillets and bring corners of the foil together to make a packet.
- Preheat your oven to 400°F (190°C).
- Place on cookie sheet and bake for 20 minutes
- Open packet and place under broiler until slightly brown.
- Fish is done when you can flake it with a fork.
Notes:
This Baked Trout with Mushrooms is a very affordable dish. It is delicious, simple, quick and very easy to cook.
This recipe for Baked Trout with Mushrooms serves/makes: 2
Main Ingredient: Steelhead Trout
Preparation Method: Baked
How to Fillet a Trout:
To fillet trout, put the fish lying on its side, insert the sharp, thin knife behind the gills, between the gills and the collarbone, and cut in an arc down to just above the back bone as close to the ribs as possible. Continue cutting parallel to the back bone toward the tail to the end of the ribs. Bring the knife up at the tail and remove the fillet. The fish have a few rib bones which can be cut out after filleting by making 2 cuts on each side in a "V" shape. Run the tip of your knife down the fillets to locate and remove any further pin bones that connected the muscle and the frame of the trout.
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