Seared Trout with Ginger and Soy

I’m always looking for great tasting and easy to make fish recipes. 

While I am well aware of the nutritional benefits of fish and wish to incorporate it into the week’s menu some less than impressive recipes have left us with a love hate relationship with this protein-rich food.  My husband still cringes at the memory of “The Curry-Salmon incident of 2009.”

Baked, broiled and pan seared are the usual ways of preparing fish but overcooked, dry and tough have often been the disappointing results.  No matter how I marinate the fish, the flavour seems to quickly dissipate leaving me wondering where it went. 

This recipe for Ginger-Soy Trout has made fish night at our home something to look forward to!  The use of a cast iron grill (my secret weapon) and “marinating” the fish “after” it’s cooked makes all the difference.  Although trout is a great choice to use in this recipe, I’m sure it will be just as delicious made with salmon or tuna!

This recipe wins the “Yummy Ginger Trout dinner of 2014!” award!

Recipe adapted from Thrifty Foods

1 tablespoon chopped fresh ginger

2 tablespoons sesame seeds

3 tablespoons low sodium soy sauce

1 tablespoons rice wine vinegar

½ teaspoon sugar

2 tablespoons sesame oil or vegetable oil

2 trout fillets

2 green onions, finely chopped

1. Warm skillet on medium-high heat.
2. Combine the ginger, sesame seeds, soy sauce, rice vinegar and sugar in a shallow glass dish and set aside.
3. Brush oil on trout fillets and place the fish on the hot skillet flesh side down and cook for 3-4 minutes. 
4. Carefully flip the fish over and cook another 2-3 minutes.
5. Transfer cooked fish to the marinade in the shallow dish. Let it sit for 2 minutes. Flip over and let sit another minute.
6. Transfer fish to dinner plates and sprinkle with green onions.  Serve.

 

 

 

 Notes, Tips and Suggestions

• Make this recipe with even cuts of fish.   If you find some pieces are not uniform, fold under the thinner portions to have the most even cooking.

 

*A big thank you to Elizabeth a.k.a. the Cream Puff Girl for this guest post, wish she would guest post a little more!