Grilled Trout with Bean Sprout Salad and Lemon Butter
Prep
20 mins
Cook
12 mins
Servings
4
Difficulty
Easy
This is one of my favorite quick weeknight dinners because it comes together in under half an hour. Fresh grilled trout is delicate and elegant, yet so easy to prepare, and when you top it with a vibrant salad of crisp bean sprouts and fresh vegetables, you've got a complete meal that feels restaurant quality. The mung bean sprouts are packed with protein and enzymes that aid digestion, making this dish as nourishing as it is delicious. A silky lemon butter sauce brings everything together beautifully. Best of all, this recipe is simple enough for beginners but impressive enough to serve to guests.
Ella x
Ingredients
- 4fresh trout fillets(6 oz each, skin-on)
- 710 mlmung bean sprouts(fresh)
- 355 mlalfalfa sprouts
- 1red bell pepper(thinly sliced)
- 1english cucumber(julienned)
- 3green onions(thinly sliced)
- 4 tablespoonsextra virgin olive oil(divided)
- 3 tablespoonsfresh lemon juice
- 3 tablespoonsunsalted butter
- 2garlic cloves(minced)
- 1 teaspoonsea salt
- ½ teaspoonground black pepper
- 2 tablespoonsfresh dill(chopped)
- 4lemon wedges(for serving)
Detail level
Instructions
- 1
Preheat your grill to medium-high heat (around 400°F). Pat the trout fillets dry with paper towels and brush both sides lightly with 1 tablespoon of olive oil. Season generously with sea salt and black pepper on both sides.
Tip: Drying the fish prevents sticking and helps create a nice crust on the skin.
- 2
In a small saucepan over low heat, melt the butter with the remaining 3 tablespoons of olive oil. Add minced garlic and sauté for 1-2 minutes until fragrant, then remove from heat and stir in lemon juice and fresh dill. Keep warm.
Tip: Don't let the garlic brown as it will turn bitter; keep the heat low.
- 3
In a large mixing bowl, combine the mung bean sprouts, alfalfa sprouts, sliced red bell pepper, julienned cucumber, and green onions. Toss gently to combine.
Tip: Prepare the sprout salad just before grilling to keep it crisp and fresh.
- 4
Place the trout fillets skin-side down on the preheated grill grates. Grill for 5-7 minutes without moving them, allowing the skin to become crispy and the flesh to cook through about halfway.
Tip: Resist the urge to flip too early; the skin will release naturally when it's ready.
- 5
Carefully flip the fillets using a wide spatula and grill for another 3-4 minutes on the flesh side until the fish is opaque throughout and flakes easily with a fork.
Tip: The total cooking time may vary based on fillet thickness; err on the side of slightly underdone rather than overcooked.
- 6
Divide the bean sprout salad evenly among four serving plates, creating a bed in the center of each plate.
- 7
Carefully transfer each grilled trout fillet and place it directly on top of the bean sprout salad on each plate, skin-side up for presentation.
- 8
Drizzle the warm lemon butter sauce generously over each trout fillet and around the salad. Garnish with additional fresh dill if desired and serve immediately with lemon wedges on the side.
Tip: The warm sauce will slightly wilt the sprouts closest to the fish while keeping the outer portions crisp, creating a nice textural contrast.
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