Trout with honey-soy glaze takes only a handful of ingredients, half an hour to prep and cook, yet still produces a beguiling (and pretty good for you) fish dinner.
Adapted from Kate Shaffer | The Maine Farm Table Cookbook | Countryman Press, 2021
The brook trout raised at Micmac Farms are hatched from native Maine brook trout eggs acquired from the Enfield Fish Hatchery. The farm doesn’t breed its own stock, as it is important to the tribe that the fish are genetically the same as wild trout. The Micmac trout, however, have a distinctive bright pink flesh, rather than the more typical white, due to the diet of freshwater shrimp, earthworms, and soy protein they are fed on the farm.–Kate Shaffer
Trout With Honey-Soy Glaze
Fresh, locally caught trout (wherever possible) shines in this recipe. The slightly sweet honey-soy glaze and quick cooked green beans just highlight how good it is.
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Preheat the oven to 400°F (204°C). Line a rimmed baking sheet with parchment paper.
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In a small bowl, whisk together the honey and soy sauce until the honey dissolves. Divide the sauce between two small bowls.
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Arrange the trout fillets on the prepared baking sheet and brush with the sauce from one of the bowls. Season with a little black pepper.
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Roast the fish until opaque and firm to the touch with a slight spring, 10 to 15 minutes.
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In the meantime, in a large skillet or wok over medium-high heat, warm the oil. If using a wok, preheat it before adding the oil and swirling to coat the surface.
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Add the green beans and a pinch of salt and pepper, stir-fry for 2 minutes. Cover with a lid and steam over reduced heat until tender to the bite, 2 to 3 minutes more. If your beans are mature, they may take longer to cook.
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Remove the lid and remove from the heat until ready to serve.
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Place the trout and beans on a serving platter. Spoon over the remaining glaze from the other bowl and squeeze over some lime juice. Sprinkle with toasted sesame seeds and serve immediately.
*How do I remove the pin bones from trout?
Pin bones run down the length of a fish fillet and stick out perpendicular to the spine. And while they do soften up with some cooking techniques (like deep frying), it can still be uncomfortable to come across one in your dinner. If you run your hand back and forth down the length of your fillet, you should be able to feel them. It’s possible that they’ve already been removed, if you bought the fillet. If you’ve caught the fish yourself… well, you have some work to do. A simple way to do this is to lay your fillet over an upturned bowl—this creates a convex shape that pushes the bones out making them easier to see—and then pull out the pin bones with a (clean!!) pair of tweezers. Want a little more information? Our very own Never Cook Naked guys explain how to remove pin bones in detail.
Serving: 1servingCalories: 147kcal (7%)Carbohydrates: 17g (6%)Protein: 3g (6%)Fat: 9g (14%)Saturated Fat: 6g (38%)Polyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 1mgSodium: 536mg (23%)Potassium: 191mg (5%)Fiber: 3g (13%)Sugar: 11g (12%)Vitamin A: 400IU (8%)Vitamin C: 12mg (15%)Calcium: 69mg (7%)Iron: 2mg (11%)
Originally published July 17, 2021
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