Grilled Trout (or Salmon) with Cilantro Chutney.
This Grilled Trout recipe is published with the express permission of Dr. Mark Hyman.
One of the things I love about this recipe is that it only takes 30 minutes to prep and cook.
I have chosen to update and republish the recipe for Grilled Trout as I have now taken certain liberties with it so as to make it more to my families liking.
To see the original Grilled Trout recipe click HERE.
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I prefer my fish cooked on the grill for several reasons.
The biggest reason is that it keeps the fish smell out of my house.
It is also pretty great to grill as my family can swim while we cook.
Plus my opinion is that, when cooking a whole fish, it tastes better on the grill than on the stovetop.
If you use a whole fish make sure that it is properly treated. Whole Foods gives some great tips on How To Cook A Whole Fish.
If you prefer salmon over trout then feel free to choose salmon for this great perfect for Summer #recipe. Click To Tweet
Wild salmon provides a stronger nutritional profile and provides a lower risk of contamination than farmed salmon which according to Salmon Aid “requires dumping antibiotics and unnatural food in our waterways.
Wild Salmon is a healthier choice than farmed or “Atlantic” salmon. Click To Tweet
Salmon is a source of heart-healthy omega 3 fatty acids. Salmon also supplies zinc, iron, niacin, and vitamins B6 and B12.
The selenium available in salmon is a mineral that can help your thyroid to work properly and is an antioxidant that destroys free radicals. Free radicals are harmful chemicals that your body produces in response to aging and environmental pollutants.
The phosphorous in salmon works together with calcium to help develop and maintain strong teeth and bones.
Salmon also provides potassium which helps with digestion, your skeletal strength and the beating of your heart.
I do encourage you to check with Monterey Bay Aquarium Seafood Watch before making your dinner choice. This informational site and app will provide you with the most up to date information on all seafood choices.
Grilled Trout with Cilantro Mint Chutney
Total Time:
Yield:
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PinIngredients
- 1 1/2 Pounds Trout (may substitute Wild Salmon)
- 2 Tablespoons Fresh Mint Leaves, chopped
- 1 Tablespoon Extra Virgin Olive Oil
- 1/4 t. Black Pepper
- 1 Pinch Sea Salt
- 1 Bunch Cilantro including stems, chopped
- 3 Tablespoons Extra Virgin Olive Oil
- 1 1/2 Tablespoons Garlic minced
- 1 Tablespoon Fresh Lemon or Lime Juice
- 2 Pinches Chili Pepper Flakes (optional)
Instructions
- Season the fish with olive oil, salt, and pepper. Set aside for 10 minutes.
- Combine all chutney ingredients in a blender. Blend until smooth and fragrant. Set aside.
- Heat a griddle, grill, or grill pan on medium-‐high heat and place fish on the grill.
- Allow the fish to cook until skin is charred and fish is almost cooked through. For Salmon, this will take about 15 minutes depending on the thickness of the salmon but for Trout, it is much quicker.
- Turn the fish over and grill a few more minutes, until fish is fully cooked.
- Remove from heat and lay skin side up on a platter.
- Spread chutney on top of fish.
- Serve with wedges of lemon or lime.
Notes
Nutrition Information is based on the original recipe which includes trout as the main protein.
Nutrition
- Calories: 479
- Sodium: 226mg
- Fat: 34.6 g
- Carbohydrates: 1.9 g
- Fiber: 0.5 g
- Protein: 38.1 g
- Cholesterol: 107 mg
Be sure to check out all of the recipes on this site to see what else you may enjoy.
If you want more healthy recipes that are great for any of Mark Hyman’s programs including Eat Fat, Get Thin, The Blood Sugar Solution and The 10 Day Detox Diet click HERE.
A great tool.
Are you ready to try this recipe? Why or why not?
To Your Health,
Elise Ho, Ph.D., D.N.Psy
Please share your thoughts and comments below.
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Thanks. My pleasure.
My kids are particular with their food but thank goodness they like salmon! I’ll have to try this recipe. Thank you!
They picked a great thing to like 🙂
I love all Salmon recipes, and I can’t wait to try this one! The cilantro flavor would turn out amazing. Thanks for sharing this healthy and yummy recipe.
You are so very welcome. I hope that you will love it.
Sounds yummy, Elise
I like Trout and make at least ones a week. The whole family likes it. Will try this recipe next time.
Thank you
Erika
Wonderful. Enjoy!
Well I love the information about salmon, it really is a wonderful fish So good for you. However I really love fresh trout. I used to catch small trout in the ponds and streams of New Brunswick with my Grandfather as a kid. I would not use the Cilantro though – I hate it. Good article!
OH you can sub out another herb for the cilantro. basil tastes really good too.
Thank you for sharing the story of your youth. It sounds as if it is a wonderful memory.
Love salmon but not sure about trout and I know my wife does not like it. Still this recipe looks good for salmon and our choice would be Pacific.
Yes, you can change the recipe to any fish and you could even use chicken breast if you prefer.