Grilled trout in lemon and garlic sauce

Grilled trout in lemon and garlic sauce: a delicious and healthy recipe

If you are looking for a simple and tasty recipe to impress your family or friends, grilled trout with lemon and garlic sauce is the perfect choice. This dish not only offers an explosion of flavors but is also a healthy option, rich in protein and omega-3 fatty acids, which contribute to a balanced diet. So, let's start the culinary adventure!

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Servings: 1

Ingredients needed for one serving:
- 1 trout (300-400 grams)
- 1 pinch of sea salt
- 1 pinch of ground pepper
- 1 medium lemon (for fresh juice)
- 2 garlic cloves
- 2 teaspoons of vegetable oil

Choosing the trout:
To achieve the best results, it is important to choose a fresh trout. It should have clear and shiny eyes, red gills, and a pleasant smell of fresh water. If you do not have access to fresh trout, you can opt for a frozen one, but make sure it is of high quality.

Preparing the trout:
The first step in making this delicious dish is cleaning the trout. Remove the scales with a special fish knife or a dedicated tool. Then, carefully cut along the gills and intestines, making sure to remove all inappropriate parts. Rinse the fish well with cold water, especially in the belly area, to ensure no impurities remain.

Preparing the sauce:
In a small bowl, combine the two teaspoons of vegetable oil, the freshly squeezed juice from one lemon, sea salt, and ground pepper. Add the crushed garlic cloves, which will bring extra flavor to your sauce. Mix the ingredients well to obtain a homogeneous sauce, with a balanced taste between the acidity of the lemon and the aroma of garlic.

Marinating the trout:
After preparing the sauce, pour it over the trout, ensuring that you evenly cover the entire surface of the fish, including the belly. Use a very sharp knife to make fine cuts on both sides of the trout. This will not only help the flavors penetrate but will also ensure even cooking. Cover the trout and let it sit in the refrigerator for at least 30 minutes to marinate and absorb the flavors of the sauce.

Preparing the grill:
In the meantime, prepare the grill. Make sure it is well heated before adding the trout. An excellent way to check if the grill is ready is to sprinkle a little water on its surface; if the water evaporates immediately, then the temperature is suitable for cooking.

Cooking the trout:
Once the grill is hot, place the trout on it. Let it cook for 5-7 minutes on each side, depending on the thickness of the fish. It is important not to flip it too early, as it may stick to the grill. When it is ready, the flesh should be opaque, and the skin should be crispy and golden.

Serving:
Grilled trout can be served alongside a fresh vegetable salad, which will add a crunchy contrast and be full of vitamins. You can opt for a simple green salad with tomatoes, cucumbers, and a light vinaigrette or even a quinoa salad with grilled vegetables. Additionally, a slice of fresh lemon for decoration will add a splash of color and enhance the flavor of the dish.

Useful tips:
- If you want to enrich the flavor of the trout, you can add fresh herbs to the sauce, such as dill or parsley.
- Make sure the grill is clean and brushed with a little oil to prevent the fish from sticking.
- If you do not have a grill, you can also prepare this dish on a grill pan or in the oven, using the same marinade.

Nutritional values:
Trout is an excellent source of protein, containing about 20 grams of protein per 100 grams. It is also rich in omega-3 fatty acids, which are beneficial for heart health. By consuming trout, you provide your body with the necessary intake of vitamin B12, which helps maintain the health of the nervous system.

Possible variations:
To diversify the recipe, you can try adding spices such as paprika, oregano, or even soy sauce to the marinade. You can also experiment with different types of fish, such as salmon or sea bream.

Frequently asked questions:
1. Can I use another type of fish?
- Yes, the recipe can be adapted to other types of fish, such as salmon or sea bream, to achieve different flavors.

2. Can I prepare the sauce in advance?
- Yes, you can prepare the sauce in advance and keep it in the refrigerator, but it is recommended to use it fresh to benefit from the maximum flavor of the garlic and lemon.

3. What side dishes pair best?
- Fresh salads, grilled vegetables, or mashed potatoes are all excellent options that perfectly complement grilled trout.

In conclusion, grilled trout in lemon and garlic sauce is a simple dish but with a remarkable impact on the taste buds. This dish is not only delicious but also healthy, perfect for a family dinner or a lunch with friends. Try this recipe and enjoy its divine flavors!