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Broiled Trout with sake and ginger Easy Recipe.
Trout has a mild, nutty flavor and tender flesh, it is a great choice for a tasty, nutritious meal, with heart-healthy vitamins, minerals and high levels of Omega-3 fatty acids. It is low in fat and calories, with a good source of niacin (vitamin B3), vitamin B6, phosphorus and selenium, and high levels of protein and vitamin B12, just 4 ounces of trout will give 10% of the RDA for iron. It is also quick and easy to cook, as well as being very versatile.
Omega-3 fatty acids lower the risk of heart disease and heart attack, it prevents blood clots, lower blood pressure, lower 'bad' cholesterol and triglyceride levels in the blood, it may prevent colon cancer, it may help to prevent Rheumatoid arthritis. Vitamin B12 involves in making DNA, the genetic material in all cells, it helps to maintain healthy nerve cells and red blood cells. Iron is required for the formation of hemoglobin and other enzymes, it may prevent cause of anemia.
Nutrition Value for 3 oz./85g farmed Trout fillet, cooked, dry heat: 144 Calories, 20.6g Protein, 0.0g Carbohydrate, 6.1g Total Fat, 0.0g Fiber, 7.5mg Niacin, 4.2mcg Vitamin B12, 1.1mg Pantothenic acid, and 12.7mcg Selenium.
Broiled Trout Recipe - Broiled trout served with a sake and ginger sauce, soy sauce and sugar. It is very affordable dish, delicious, simple and quick to cook.
Ingredients:
- 4 fresh whole Rainbow trouts, boneless
- 8 tbsp (120 mL) Sake, divided (6 and 2 parts)
- 4 tbsp (60 mL) fresh ginger, finely grated
- 8 tbsp (120 mL) soy sauce, low sodium
- 4 tbsp (60 g) sugar
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Serves/Makes: 4
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How to cook Broiled trout with sake and ginger:
- Place fish in salt water and let it soak for 20-30 minutes.
- Wash fish well; rinse and pat dry with paper towels
- Into a saucepan, over medium heat, mix together soy sauce, 6 tablespoons (90 mL) sake, sugar and grated ginger, stirring to dissolve sugar.
- Bring just to a boil.
- Strain sauce through a sieve.
- Combine 2 tablespoons (30 mL) sauce with remaining sake rub fish inside out with mixture.
- Pour remaining sauce back into saucepan bring to a boil.
- Lower heat simmer until reduced by half.
- Arrange fish, skin-side down, into a preheated broiling pan, 2 inches away from heat.
- Broil for about 4 minutes.
- Remove from oven, brush with reduced sauce and serve.
Notes:
This Broiled trout with sake and ginger is a very affordable dish. It is very healthy, delicious, simple, quick and very easy to cook. Sake is a Japanese rice wine, drinks hot.
This recipe for Broiled trout with sake and ginger serves/makes: 4
Main Ingredient: Rainbow Trout
Preparation Method: Broiled/Grilled
Cuisine: Japanese
How to Bone a Trout:
To bone, use scissors to snip off the pelvic fin (the forward belly fin) and cut off the dorsal fin (on the back) and anal fin (the rear belly fin) with scissors or sharp knife. Using a sharp knife, remove the head by cutting in a v-shape, towards the mouth, then open the belly cavity, remove the guts from the cavity, reach inside, and cut through the tiny ribs on each side of the backbone. Pull backbone free, scraping away flesh with a sharp knife. Then gently lift out ribs with a knife.
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