Rainbow Trout

I recently wrote about why mackerel should be on your dinner plate more often. Another fish I cook (and so should you) often is rainbow trout. Like mackerel and salmon, rainbow trout is abundant in omega-3 fats – the magic nutrient du jour that has been discovered to help safeguard us against a wide range of ailments including heart disease, certain cancers and Alzheimer’s. One Australian study found that the subjects with the highest blood omega-3 levels were the least likely to be carrying around too much body fat.

Further, the Monterey Bay Aquarium Seafood Watch program puts farmed rainbow trout on their “Super Green List” as a fish species that posses no health risks due to contamination and carries with it no significant risk to the environment, unlike farmed salmon which are riff with environmental problems.

This swimmer is really, really good with just some salt and pepper and a squirt of lemon. But a Foodie Fights challenge of combining ancho chili pepper with honey got me thinking about a good glaze for trout. Foodie Fights is a type of online Iron Chef where food bloggers are given two ingredients and asked to make them shine. An ancho chili is just a dried pablano chili pepper, one of the sweetest peppers. You can find packages in some supermarkets, and most specialty stores and Latin markets. Ground up dried pablano peppers is what makes ancho chili powder.

When making glazes with honey, its best to use very flavorful varieties such as buckwheat or blueberry instead of what comes in a bear-shaped bottle. Interestingly, researchers at the University of Illinois Urbana-Champaign discovered that darker honey varieties contain the most cell-protecting antioxidants.

This recipe makes a lot more glaze than needed for the trout. But that’s a blessing because it will keep in the fridge for a long period and it will be great on chicken, lamb, tofu and, of course, future trout adventures.

When buying rainbow trout fillets, make sure the skin is intact. This imparts more flavor during cooking and you can just grill the trout skin side down the whole time without the need for flipping, which reduces the chances of it breaking apart.

If you think this recipe is a winner, give me a vote over a Foodie Fights. I served it with wehani rice and a grilled vegetable salad. Basically, just a bunch of veggies grilled up.

Grilled Rainbow Trout with Ancho Honey Glaze

3 dried ancho chilies

1/3 cup honey

Zest of ½ orange

1 rainbow trout fillet

Salt and pepper to taste.

Break open the dried chilies and remove the seeds (don’t toss them out yet). Also make sure you break off the stems. Cover the ancho chilies with boiling water, and soak for at least 10 minutes.

In a food processor or blender, combine chilies, 1/2 cup water, honey and orange zest. Process until smooth. At this point taste the paste. If it is too hot, blend in more honey. It if is to sweet, blend in a few of the reserved dried seeds.

Preheat the grill to medium-high. Rinse rainbow trout fillet and pat dry with a paper towel. Season with salt and pepper. Brush on a layer of the ancho honey glaze. If placing the trout directly on the grill grate, make sure it is well oiled. (I usually just us a cast-iron griddle).

Grill trout for about 8-10 minutes or until flesh is slightly firm and opaque throughout. You can apply more glaze halfway through the grilling and again afterwards. But always use a clean brush!

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