Grilled Trout with Lemon and Parsley

Fresh trout, seasoned and ready for the grill.

Costco offers the most enticing and fresh fish that I often purchase seafood I wouldn't normally cook.  Trout is a typical example.  Although we have consumed the fish lakeside during many a camping trip, I find that most store-bought trout doesn't quite measure up to the quality of that which has been caught and cooked right away.  However, the trout at Costco has been particularly good.  It goes without saying that you must read the packaging labels to find out which fish is the newest on the shelves and purchase those.

Butterflying and deboning trout is a big part of the success of this and other trout dishes.  Tiny bones can make any diner weary with constantly picking them out.  Via the internet, I followed several YouTube videos on how to butterfly and debone trout simply and quickly.  You just need a sharp knife. 

serves:  4                    Prep time:  15 minutes
                                 Cook time:  10 minutes

2 whole trout, about 1 pound each  (Costco sometimes only has bigger fish), OR about 2 to 2-1/2 pounds total trout weight
1 lemon, zested and juiced
1/4 cup parsley, chopped
Salt and pepper to taste

Butterfly and debone each fish following instructions on the internet.  There are several videos - just find one that appeals to you.  Cut the head off the trout, run your knife down the outside of the rib cage on each side of the fish, and complete the removal of the bones.  There should be two fillets per fish.  In the picture above, mine are still attached at the spine seam.

Open up the fish and place it skin side down on foil that has been sprayed with Pam or brushed with oil.  Top the fish with lemon zest and squeeze the lemon over.  Season lightly with salt and pepper and top with the chopped parsley. 

Preheat a barbecue to medium high heat.  Place the fish on foil onto the grill and cook until it just flakes. 

My family loved this meal.  There wasn't a morsel left behind.  To complement the trout, we served white beans, steamed Brussels sprouts, and a fruit salad. 

By itself, the trout recipe offers around 225 calories, an extremely generous dose of vitamin B12, along with half of your daily requirement for manganese, phosphorous, niacin, pantothenic acid, thiamin, and riboflavin.  In addition, over a quarter of your iron, selenium, and copper needs are met.  This is a great, lean protein!

The entire meal included about 5-6 ounces cooked trout, 1/3 cup white beans (I used Eden brand canned navy beans), 1/2 cup fruit (mixed melons and strawberries), and several large steamed Brussels sprouts.  Calories for this dinner comes out around 455, has 9 grams fiber, and meets your vitamin C requirement as well as offers about 1/3 of your potassium needs.

- Kim Fielding