Zesty Baked Steelhead Trout with Mustard Glaze
This Zesty Baked Steelhead Trout is a delightful and nutritious dish that showcases the natural flavors of this exquisite fish. Steelhead trout, known for its tender texture and mild taste, offers a wealth of health benefits due to its rich content of omega-3 fatty acids, protein, and essential vitamins. The combination of Dijon mustard, garlic, and a hint of sweetness from sugar and soy sauce creates a tangy glaze that complements the fish beautifully. It's a quick recipe that can be prepared in under 30 minutes, making it perfect for a weeknight dinner or a special occasion. Garnished with fresh coriander and served with crunchy cucumber slices, this dish brings vibrant flavors and a burst of freshness to your table.
2
Servings
N/A
Calories
13
Ingredients
Ingredients
Cooking Spray
as needed (for greasing the baking dish)
Skinless Steelhead Trout Fillet
1 lb (thawed if frozen)
Rice Vinegar
1/4 tablespoon (for the sauce)
Dijon Mustard
2 1/2 tablespoons (for the glaze)
Garlic Paste
1 teaspoon (for flavor)
Soy Sauce
1 tablespoon (for the sauce)
Sugar
1 tablespoon (to balance flavors)
Lemon Juice
1 tablespoon (for seasoning and glaze)
Black Pepper
1 tablespoon (for seasoning)
Butter, melted
1/4 tablespoon (for the sauce)
Salt
1 teaspoon (for seasoning)
Coriander Leaves
1 tablespoon (for garnishing)
Cucumber
1, sliced (for serving)
Instructions
1
Preheat your oven to 400 degrees F (200 degrees C) and lightly spray a baking dish with cooking spray to prevent sticking.
2
Place the skinless steelhead trout fillet in the baking dish. In a small bowl, combine lemon juice, black pepper, and salt. Mix well and spread the mixture over the trout, ensuring some gets underneath the fish for extra flavor.
3
Bake the trout in the preheated oven for 10 to 15 minutes, or until the fish is opaque and flakes easily with a fork.
4
While the trout is baking, prepare the glaze: In a small saucepan, melt the butter over medium heat. Add the rice vinegar, soy sauce, sugar, lemon juice, garlic paste, and stir well. Bring the mixture to a gentle boil, then remove it from heat and let it cool slightly.
5
Once the trout is done baking, brush the prepared sauce generously over the fillets and return to the oven for an additional 4 to 5 minutes to set the glaze.
6
Remove the trout from the oven and allow it to rest for a minute. Serve hot, garnished with freshly chopped coriander leaves and alongside sliced cucumber for a refreshing crunch.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Zesty Baked Steelhead Trout?
It is a nutritious seafood dish featuring a skinless steelhead trout fillet baked with a tangy glaze made from Dijon mustard, garlic, and soy sauce.
How long does it take to prepare this recipe?
This recipe is very efficient and can be prepared and cooked in under 30 minutes.
What are the health benefits of steelhead trout?
Steelhead trout is a great source of omega-3 fatty acids, high-quality protein, and essential vitamins, supporting heart and brain health.
At what temperature should the trout be baked?
The oven should be preheated to 400 degrees Fahrenheit (200 degrees Celsius).
How do I know when the trout is fully cooked?
The fish is ready when it becomes opaque in color and flakes easily when tested with a fork.
What ingredients are used for the mustard glaze?
The glaze consists of Dijon mustard, melted butter, rice vinegar, soy sauce, sugar, lemon juice, and garlic paste.
How many servings does this recipe provide?
This recipe is portioned to serve 2 people.
Can I use frozen steelhead trout for this dish?
Yes, you can use frozen trout, but ensure it is completely thawed before you begin the preparation.
Is this recipe gluten-free?
To make it gluten-free, ensure you use a certified gluten-free soy sauce or tamari, as the other main ingredients are naturally gluten-free.
What is a good substitute for steelhead trout?
Salmon is an excellent substitute due to its similar texture, flavor profile, and high healthy fat content.
How do I prevent the fish from sticking to the pan?
Lightly spray your baking dish with cooking spray before placing the fish inside.
What should I serve as a side dish?
The recipe suggests serving it with fresh cucumber slices for a refreshing crunch, but it also pairs well with rice or steamed vegetables.
Do I need to leave the skin on the trout?
This specific recipe calls for a skinless steelhead trout fillet.
What does the rice vinegar add to the glaze?
Rice vinegar provides a mild acidity that balances the richness of the fish and the sweetness of the sugar.
How much trout is required for this recipe?
You will need approximately 1 pound of skinless steelhead trout fillet.
Can I reduce the amount of sugar in the glaze?
Yes, you can reduce or omit the sugar if you prefer a less sweet glaze, though it helps balance the tangy mustard.
How do I apply the initial seasoning?
Mix lemon juice, black pepper, and salt in a bowl, then spread it over and slightly underneath the trout fillet.
What is the purpose of the garlic paste?
The garlic paste adds a savory depth and aromatic flavor to the mustard glaze.
How long does the fish bake with the glaze on it?
After brushing on the glaze, return the fish to the oven for an additional 4 to 5 minutes.
What should I use for garnishing?
Freshly chopped coriander leaves are recommended for a burst of color and fresh flavor.
Why should I let the trout rest after baking?
Allowing the fish to rest for a minute helps the juices redistribute, ensuring every bite is moist.
Can I grill this fish instead of baking?
While the recipe is designed for baking, you can grill it using similar timing, applying the glaze toward the end of the cooking process.
Is this recipe low in carbohydrates?
Yes, it is generally considered low-carb, making it suitable for many specialized diets.
What type of mustard is best for the glaze?
Dijon mustard is specified because its sharp, complex flavor pairs perfectly with the trout.
Can I use fresh garlic instead of garlic paste?
Yes, you can use finely minced fresh garlic, though paste integrates more smoothly into the glaze.
What does 'opaque' mean in terms of doneness?
Opaque means the fish has lost its translucent, raw appearance and has become solid and light in color throughout.
Is this recipe suitable for a quick weeknight meal?
Absolutely, as the total preparation and cooking time is less than 30 minutes.
Can I use lime instead of lemon?
Yes, lime juice is a suitable citrus substitute that will provide a slightly different but equally zesty flavor.
How do I prepare the cucumber for serving?
Simply wash and slice one cucumber into rounds to serve alongside the hot fish.
What if I don't have coriander for the garnish?
You can substitute with fresh parsley or simply omit it if you do not enjoy the flavor of coriander.