Heather Tallman, aka Basilmomma, shares what she learned from a recent trip to Bell Aquaculture, located in Red Key, Indiana. This nationally recognized aquaculture farm raises yellow perch, steelhead trout, trout, coho salmon, perch as well as aqua feed and fertilizers. They produce their own feed using Indiana soybeans and that is made on site. They use state of the art technology to provide a healthy and flavorful fish.
Fish is a great source of omega-3 fatty acids, low in cholesterol and a great protein option. But selecting the fresh fish can be very intimidating.
First you want to seek out the Fish Markets in your area. There are plenty in Indianapolis…they are knowledgeable.”
A very simple way to enjoy steelhead trout (or any fish) is a simple pan saute. In this recipe, the cooking process lends to a nice pan sauce made with the little bits left over after the fish is cooked. Enjoy this filet with smashed red potatoes or steamed vegetable and a dry white Indiana wine.
Steelhead Trout with White Wine Pan Sauce
3 tablespoons butter
2 teaspoons of olive oil
1/4 cup all purpose flour
salt/pepper as needed according to taste
1 cup dry white wine like Pinot Grigio, Sauvignon Blanc or Chardonnay
2 cloves garlic,finely chopped
1/3 cup fresh parsley,chopped
1/4 cup fresh chives,chopped
1 lemon, 1/2 to squeeze, other half sliced as garnish
1 steelhead trout, cleaned, de-boned and cut into 2 large fillets
Dust the trout fillets with a bit of flour, salt and pepper.
Heat a large saute pan with 1 tablespoon of butter and 1 teaspoon of olive oil.
When the butter is melted place the fillet in the pan (away form your body), skin side down.
Cook on that side 4 minutes on medium low heat and carefully flip, cooking the other side.
Cooking times vary on the thickness of fish, but once the fish is flaking-it is done.
Remove from pan and place on a plate.
Repeat with second fillet.
In the remaining pan, melt 1 tablespoon of butter and a teaspoon of olive oil.
Stir in the wine and simmer to reduce and thicken- about 3 minutes.
Add in the garlic and a bit of salt/pepper if needed.
Simmer 1 more minute and remove from heat.
Stir in the fresh herbs then pour mixture over cooked fish.
Makes 4 servings