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In Season in Spring: Sea Trout

Jump to:-    Buying & Storing Sea Trout  |   Preparing Sea Trout  |  Nutritional Value of Sea Trout  |  Editor's Choice Top 3  Spring Sea Trout Recipes


See also:    Spring Cooking and Recipes


Also known as Ocean Trout, Sewin or Salmon Trout this much sought after wild fish has a bright pink-red flesh due to its diet of crustaceans. As its name implies, sea trout migrate to the sea. The season runs from March to August, although it is now being farmed which will widen the availability.  A large round fish, sea trout range in sizes from and average of 2kg/4lb up to 5kg/11 lb and can be cooked like Salmon or Trout.


Buying and Storing Fresh Sea Trout


Although wild sea trout can now be bought at some supermarkets, it is more likely that you will have to go to a pukka fishmongers or fresh fish market to buy it. The good news is that it is just as good as wild salmon but less expensive.


Choose fish which have bright-eyes and red-gills with a fresh sea aroma. A bronze sheen to the silvery skin is also a good sign. If possible use fish bought on the day you buy it. Otherwise, store in the refrigerator and use within 2 days. Freeze if you must.


Preparing Fresh Sea Trout


Sea Trout should be scaled, washed, trimmed and gutted before cooking unless the specific recipe states otherwise..

How to scale a sea trout.
If a recipe calls for the fish to be skinned, then scaling isnít necessary. However, as the skin is very flavourful, it is generally worth the extra effort. Scaling is done with the back of a knife. Start at the tail end of the fish and scrape the skin from tail to head. Rinse thoroughly under cold running water.

How to trim a sea trout

Trimming is the name given for cutting off the fins, tail and head. These are best removed with a sharp pair of kitchen scissors.

Hot to gut a sea trout

Gutting is the name given to the removal of the intestines. Slit along the underside (belly of the fish with a sharp knife, from just below the head to about half way down. Open out and remove the roe and intestines. Rinse thoroughly under cold running water.

How to bone and fillet a sea trout
Cut off the head, fins and tail and remove the intestines as above, then open out the fish as flatly as possible. Insert the knife under the backbone and gently ease away from the flesh. This will leave a whole fish with no backbone. Rinse thoroughly under cold running water then divide into fillets. As an added precaution, run your fingers along the flesh side of the fillets to check for any remaining pin bones and remove with tweezers.


Nutritional value of Sea Trout

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Sea trout is a good source of omega-3 essential fatty acids and protein . They are a reasonable source of vitamins A, B12 and Niacin and also contain minerals such as calcium, phosphorous, potassium and selenium. A 100g/4oz portion (flesh only) contains about 100 calories.

Editor's Choice:  Top 3 Spring Season Sea Trout Recipes



Roast Sea Trout Fillets with Chive Sauce

Sea trout is at its best at the moment so this simply cooked recipe served with a creamy sauce made with fresh chives,  makes a delicious spring supper.




Bacon Wrapped Whole Sea Trout

Whole sea trout stuffed with rosemary , thyme and lemon, wrapped in bacon and baked in the oven.




 Sea Trout with Rhubarb

Wild sea trout is paired with another classic spring season ingredient in an unusual but delicious recipe.




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