Trout is an excellent source of calcium and iron but also omega 3 and 6, which are credited with lowering the risk of coronary heart disease and im-proving cholesterol levels.
In addition, studies are also exploring the benefits of omega 3 for cancer, depression and attention-deficit hyperactivity disorder.
Steelhead trout belongs to the salmon family and is native to coastal regions. Rainbow and steelhead trout are the same species but steelhead lives part of its life in the ocean while rainbow lives out its life in fresh water.
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Keep frozen fish frozen until use. Health Canada has found a risk of botulism in the anaerobic environment of the vacuum pack so it’s best to thaw slowly in the refrigerator and slit the vacuum pack open.
Fresh fish should be kept refrigerated and used within two days.
Poached Steelhead Fillets with Pimient d’Espelette Mayonnaise
Serve this with a green salad dressed in a tarragon vinaigrette and lemon risotto. Pimient d’espelette is a spice from the Basque region of France and Spain in the Pyrenees and is more delicate than cayenne.
- 1/3 c. water 75 mL
- 1/3 c. dry white wine 75 mL
- 1 shallot, thinly sliced
- 4 fresh parsley sprigs
- 1 fresh thyme sprig
- 2 fillets of steelhead trout, skin on
Combine 1/3 cup (75 mL) water, wine, shallot, parsley and thyme in large skillet. Place steelhead fillets skin side down in a large pan like a small roaster. Season with salt and pepper. Cover tightly and heat to just under a simmer over medium-low heat until fish is barely opaque in centre, about 10 minutes. The liquid should not break into a boil. Remove from heat, then let stand, covered, five minutes.
Transfer steelhead to a platter and discard liquid or reserve it to use as fish stock. Cover fish with plastic wrap and chill until cold, at least four hours.
Serve on a platter. Garnish with slices of lemon and serve with pimiento d’espelette mayonnaise.
Pimient d’Espelette Mayonnaise
- 1 large egg yolk, at room temperature 30 minutes
- 1/2 tsp. Dijon mustard 2 mL
- 1 c. olive or vegetable oil (or a combination), divided 250 mL
- 2 tsp. sherry wine vinegar 10 mL
- 1 1/2 tsp. fresh lemon juice 7 mL
- 1 tsp. pimient d’espelette 5 mL
- 2 tbsp. shallots, finely chopped 30 mL
- coarse sea salt and freshly ground black pepper, to taste
Whisk together yolk, mustard and 1/4 teaspoon (1 mL) salt until combined well. Add about 1/4 cup (60 mL) oil drop by drop, whisking constantly until mixture begins to thicken. Whisk in vinegar and lemon juice, then add remaining 1/2 cup (125 mL) oil in a slow, thin stream, whisking constantly until well blended.
If at any time it appears that oil is not being incorporated, stop adding oil and whisk mixture vigorously until smooth, then continue adding oil. Whisk in salt, black pepper and pimient d’esplette. Chill, covered, until ready to use.
It can also be made in a blender.
The egg yolk in this recipe is not cooked, which may be of concern if salmonella is a problem in your area. Mayonnaise keeps, covered and chilled, up to seven days.
Simple PoachedSteelhead Trout
This method of poaching fish is fool proof. However, it only works for single serving portions rather than a whole side of fish.
- 1 c. water 250 mL
- 1/2 c. dry white wine 125 mL
- 1 yellow onion slice
- 1 lemon slice
- 1 sprig dill
- 1/2 tsp. salt 2 mL
Slice two steelhead fillets into six single serving portions, without using the thinner tail portions.
Combine the water and wine in the slow cooker and heat on high for 20 to 30 minutes. Add the onion, lemon, dill, salt and salmon.
Cover and cook on high for about 20 minutes, until the salmon is opaque and cooked through according to taste. Serve hot or cold.
Source: Adapted from The Gour-met Slow Cooker by Lynn Alley.
Lemon Risotto
- 2 tbsp. shallots, finely chopped 30 mL
- 2 tbsp. olive oil 30 mL
- 1 c. Arborio rice 250 mL
- 1/3 c. dry white wine 75 mL
- 2 c. chicken stock, approx. 500 mL
- 1 tsp. lemon zest 5 mL
- juice of 1/2 lemon
- 1/4 c. Parmesan cheese, grated 60 mL
Saute shallots in olive oil until clear. Add rice and toss until coated in oil. Add wine and cook until reduced by half.
Add warm chicken stock one ladle at a time until the rice is cooked to al dente. Stir often. The rice should be cooked but still firm. Remove from heat and add Parmesan cheese. Serve immediately.
Last Night’sSteelhead Sandwiches
Leftovers are best a day after cooking the fish.
- 2 salmon fillets (about 7 ounces each), skin removed, fish flaked 250 g
- 2 green onions, finely chopped
- 1 tbsp. fresh lemon juice 15 mL
- 1 tsp. finely grated lemon peel 5 mL
- 1/2 c. Piment d’Esplette mayonnaise 125 mL
- 4 four inch squares focaccia bread 10 cm
- arugula
Place first four ingredients in medium bowl and stir in mayonnaise to taste. Season with salt and pepper. Halve the bread horizontally and top with arugula and salmon. Cover with remaining bread.
Share your favourite pulse recipe and enter a draw for a gift basket of Canadian pulse products.
Send to TEAM Resources at team@producer.com or Box 2500, Saskatoon, Sask. S7K 2C4 Draw deadline is June 1.
Sarah Galvin is a home economist, teacher and farmers’ market vendor at Swift Current, Sask., and a member of Team Resources. She writes a blog at allourfingersinthepie.blogspot.ca. Contact: team@producer.com.
