Broiled trout with rosemary and lemon

Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain.

The first thing many people notice about trout is that it contains 5 grams of fat, but much of these fish fats come from Omega-3 fatty acids, which is where trout gets some of its health benefits. Although trout has very little sodium, the cholesterol count might give some pause. If eaten in moderation, however this amount of cholesterol will not have a negative impact on your health.

Here is a recipe to help you maintain a well balanced, healthy life:

Broiled Trout With Rosemary, Lemon and Garlic


    • 1 lb steelhead fillet, with or without skin
    • 1 clove garlic, chopped fine
    • 1 1/2 tablespoons coarsely chopped fresh rosemary
    • 1 lemon, zest of
    • 1/2 lemon, juice of
    • 1/4 teaspoon salt
    • 1/2 teaspoon fresh ground pepper
    • 1 tablespoon olive oil, plus
    • additional oil, for greasing baking pan


  1. Prepare a baking or roasting pan by lining it with foil and brushing it with olive oil.
  2. Preheat broiler.
  3. Mix together all remaining ingredients except fish into a well-blended paste.
  4. Place fish skin-side down (if it has skin) on baking sheet, then spread seasoning over flesh.
  5. Broil fish at second rack away from heat for 5 minutes or less, just enough to sear flesh but not burn herbs.
  6. Lower fish to 3rd or 4th rack and lower oven heat to 325°F Bake for 10 additional minutes, or until fish is cooked through in the thickest portion.
  7. Serve with steamed vegetables or a  salad.