Fish in general is something we should be eating more of; oilier fish such rainbow trout provide healthy doses of the omega-3 fatty acids DHA and EPA, which are essential for proper brain and nerve development and can help prevent heart disease. Fish also delivers vitamin D, selenium, iodine, magnesium, iron and copper. It’s a good thing for growing bodies, so long as you can get kids to eat it.
Like other intensely flavored but good-for-you foods that tend to be rejected at the dinner table, introducing fish in small doses and incorporating it into dishes they already like can help your kids acquire a taste for it. Rainbow trout is a good start – it has a mild flavour and a lighter colored flesh than steelhead trout, which in its raw state resembles salmon. Rainbow trout is a popular catch for fishing enthusiasts, and one of the best ways to serve it is also the simplest; dredged in a little flour, salt and pepper and pan-fried, served up with peas and mash.
Classic Pan-fried Rainbow Trout
If you like, make a quick sauce after cooking your trout – put a pat of butter to the pan and a splash of white wine; swirl it around and scrape any browned bits from the bottom of the pan. Pour over the golden fillets and serve.
whole rainbow trout or fillets, boned
salt and pepper
canola or olive oil, for cooking
butter, for cooking
If your trout is whole, butterfly it – opening it up like a book. Put some flour in a shallow dish and add salt and pepper. Douse the whole trout or filets on both sides, shaking off the excess.
In a heavy skillet set over medium heat, add a drizzle of oil and pat of butter. When the foaming subsides, cook the fish, without crowding the pan, for about 2 minutes per side, until crisp on the outside and opaque in the middle. Repeat with remaining fish. Serve immediately, with lemon wedges to squeeze overtop.