Trout is incredibly healthy and similar to salmon in color and taste, though it’s a bit more mild of a fish. This recipe is simple and easy to prepare but uses the magical combination of butter, fresh herbs, and lemon juice to really enhance the flavor. I also enjoy this dish with asparagus instead of green beans, especially right now while asparagus is in season.
This recipe serves two people and can be prepared in about 45-50 minutes by any beginner chef. There’s not a whole lot of work involved and clean up is easy. Yippee!
-1 lb fresh trout fillet
-1/2 lb green beans, stems removed & halved
-1 lb small red potatoes, cleaned and quartered
-Avocado oil or olive oil
-4 tbs lemon juice
-fresh herbs, finely chopped (rosemary, thyme, dill, tarragon, parsley, basil)
-1 tbsp butter, melted
- Heat oven to 425 degrees Fahrenheit. Heat a large pot with enough water to cover the potatoes. Add salt and bring to a boil. Add the potatoes and cook 10 minutes or until just tender. Drain thoroughly.
- Spread the greens beans in a large pan with the potatoes. Add salt and pepper. Pat the trout dry and season with salt and pepper on both sides. Lay the fish skin side down on top of the greens beans and potatoes. Drizzle the fish and vegetables in oil making sure everything is evenly coated. Cook in the oven for 30 minutes.
- While the fish cooks, combine the herbs and lemon juice with melted butter. Plate your fish and veggies and pour the herbed butter over the food. Enjoy!
Fats and oils are essential for cooking. They flavor and lubricate our food while also conducting heat during the cooking process. While in the past, many fats have received a bad reputation and been avoided, we now know that fast are actually fundamental and fantastic for cooking. However, because there are so many fats to choose from, many people end up cooking with the wrong fats or oils for their dish, or simply improperly using them. When cooking with fats and oils, it’s very important to know at what temperature that specific fat or oil begins to break down, also known as the “smoke point.”
Every fat has a smoke point, be it butter, lard, or oil. If you’ve ever seen your pan smoke, typically after it loses that shimmery look, that is a sign that your fat has reached its smoke point. Once this has happened fat begins to lose its healthy properties and can start to take on an unpleasant flavor. Many oils these days will tell you right on the bottle what the smoke point is. The higher the smoke point, the more ways you can cook with the oil, and the higher temperatures you can cook at. Oils with lower smoke points are great for dressings, drizzling, or cooking at lower temperatures.
Here is a list of very common fats and oils and their smoke points:
- Safflower oil – 510 degrees F
- Light/ refined olive oil – 490 degrees F
- Peanut oil – 450 degrees F
- Clarified butter (ghee) – 450 degrees F
- Sunflower oil – 440 degrees F
- Vegetable oil – 400-450 degrees F
- Canola oil – 400 degrees F
- Grapeseed oil – 390 degrees F
- Lard – 370 degrees F
- Avocado oil – 375-400 degrees F
- Chicken fat (schmaltz) – 375 degrees F
- Duck fat – 375 degrees F
- Vegetable shortening – 360 degrees F
- Sesame oil – 350 degrees F
- Butter – 350 degrees F
- Coconut oil – 350 degrees F
- Extra-virgin olive oil – 325-375 degrees F
For sautéing, use oil with a medium or lower smoke point, like extra virgin olive oil. When the oil in the pan begins to shimmer, add your food and cook away.
For searing, choose something with a high smoke point like peanut or vegetable oil. Heat it until it is just starting to smoke, then add your meat.
For stir-frying, choose an oil with a really high smoke point, like peanut or safflower oil. The idea it to get a thin layer of smoking-hot oil on the bottom of the wok before adding your ingredients.