Trout: Fun to Catch and Delicious to Eat
Whether you buy your trout or catch it yourself, there is no denying that this freshwater fish is absolutely delicious. I prefer rainbow trout, but cutthroat trout is a close second. Trout has a mild, delicate, almost buttery flavor that inspires variety in cooking. My Herb Pecan Crusted Trout will melt in your mouth!
You can catch rainbow and cutthroat trout literally side by side in rivers, streams, and the like. Both types give an angler a fun fight, the rainbow trout especially. We have often taken day trips to Georgia to get our trout for the upcoming year’s fish fare.
Each year in early fall we stock our pond with trout. Not only is this ‘good eats’ for our family, but an additional family adventure on cool afternoons after school. Even the extended family takes part in our fishing adventures.
As a young boy, my dad won tons of fishing tournaments. Then he entered tournaments with my boys, helping spark my kids’ passion for fishing.
I can remember him teaching some of the boys how to fly fish in my front yard on the driveway. They would practice and practice. Traditionally, my kids can always count on fishing gifts such as rods, reels, tackle boxes, special tackle, and flies for birthday and Christmas presents from my father. What a great heritage he is giving them!
Fish for Better Health
Nutritionists are quick to recommend at least 3 servings of fish a week. Many medical studies associate lower rates of heart disease, diabetes, and cancer with a diet that consumes 7 ounces of fish per week.
Seafood in general is an excellent source of protein, vitamins, and minerals. Additionally, it is low in calories, saturated fat, and cholesterol while providing a healthy amount of polyunsaturated fat.
Amazingly, studies have found that eating trout a few times a week reduces the risk for dementia, depression, bipolar disorder, and Alzheimer’s disease. This fish is packed full of omega-3 fatty acids, over 900 milligrams a day. That’s way above the minimum daily allowance of 250 milligrams a day.
However, keep in mind that farm-raised fish is different from naturally caught fish. In a lake or other natural body of water, the fish eat the healthful plankton and other fishes found in the water. In contrast, farm raised fish often get artificial additives to make them grow faster. Their diets are high in preservatives, glutens, and corn products.
Be sure to purchase your seafood and/or fish from a reputable marketplace. Also, when fishing rivers and lakes, make sure that these sources have not been polluted by chemical expelled from various manufacturing companies.
My Herb Pecan Crusted Trout Recipe
To me, trout combines perfectly with pecans, herbs, and butter. This dish is simple, quick, and above all, DELICIOUS! This is one of my very favorite preparations of trout. I look forward to hearing how your family likes it.
Herb Pecan Crusted Trout
- ¾ cups pecans finely chopped
- 2 tablespoons rosemary finely chopped
- ¼ cup fresh parsley finely chopped and divided
- ½ teaspoon salt
- ½ teaspoon pepper
- 1½ tablespoons Dijon mustard
- 4-6 ounce trout fillets skinned
- Olive oil for browning
- 2 tablespoons butter plus more for browning
- 1 lemon juiced
- ¼ cup white wine
- 3 tablespoons capers
- 2 cups spinach
- 2 cups arugula
- On a plate, combine pecans, rosemary, salt and pepper, and half the parsley.
- Lightly brush one side of fillet with Dijon mustard and press fillet into the pecan mixture to adhere. Set aside and proceed with remaining fillets.
- Heat about 1 tablespoon each of olive oil and butter over medium-high heat. When oil is sizzling hot, place fillets pecan-batter side down in pan and cook for about 3 minutes. Do not crowd the pan; you might have to cook in batches. Flip fillets and cook for about 2 more minutes, or until flaky and golden. Remove fillets to platter and tent with foil. Repeat with remaining fillets.
- Once all fillets are cooked, add the butter, lemon juice, and wine to deglaze the pan. The brown bits from the fish are truly golden nuggets to be cherished! Add capers and bring to a boil. Turn off heat and stir in rest of parsley.
- Prepare plates with spinach and arugula and top each with a fillet. Divide wine sauce evenly among the plates and serve immediately.