Do not do this before you are intimidated. The fish is So simple to grill — the key to nailing it is simply to buy the freshest fish from a reputable supplier (read: you do not have to deal with fancy marinades or cooking techniques if you are not there yet) and just be careful not to let overcook over the hot grills. This is. Once properly cooked, your grilled fish becomes an empty canvas full of flavor that you can coat with any sauces, ribs and seasonal products you love the most.
In addition to its delicious taste, fish is one of the best sources of omega-3 fatty acids – especially fatty fish such as trout – which is a critical nutrient for healthy aging that many do not eat enough. In fact, a recent study published in The American Journal of Clinical Nutrition Emphasizes that having higher levels of omega-3 in your blood is associated with a lower mortality rate in people over 65 years of age. “Our bodies can not produce omega-3 fatty acids, so we need to get them from food,” said Maya Feller, MS, RD previously told Well + Good. “The reason omega-3s are linked to longevity is because they are involved in many systems of the body, such as brain health, the central nervous system and heart health.” The link between omega-3 fatty acids and heart health is particularly remarkable, as heart disease is the number one cause of death in the United States, according to the CDC. Eating fatty fish twice a week is directly linked to reducing this risk.
Fortunately, there comes this delicious recipe for roasted trout. In fact, every ingredient in this perfect summer trout with kimchi salad and mango salsa from the excellent cooking team at Edgewood Tahoe has been linked to boosting your longevity and reducing inflammation — including omega-3 rich fish.
For starters, the cabbage that plays a key role in kimchi slaw. “Leafy greens and cruciferous vegetables such as spinach, cabbage, broccoli, cabbage and Brussels sprouts contain all the sulfur compounds associated with cancer protection,” Sharon Palmer, MS, RDN, told Well + Good. In addition, red peppers are a critical source of vitamin C, which not only helps boost the immune system, but also boosts collagen absorption. Carrots, another ingredient in this dish, are high in fiber, vitamin A and beta-carotene, all of which are important compounds in fighting inflammation and maintaining a balanced gut microbiome.
And do not forget the mangoes, which are loaded with antioxidants, told us Amy Shapiro MS, RD, CDN. “[The] more intersting [antioxidant found in mangos] is magiferin, which is often called the “super antioxidant” and provides protection against free radical damage, preventing disease and slowing down the signs of aging. There is also research showing [mangos] Ginger and garlic in the dish contain compounds that create antioxidant activity in the body – this means that they help reduce damage from free radicals, reduce of oxidative stress and in reducing inflammation.
TL; DR; “Healthy ingredients make this recipe a super “Nutrient-rich selection — Tahoe trout is a delicious lean protein and all the additives are vegetables,” says Raymond Sanchez, assistant chef at Edgewood Tahoe. “And as a chef, it’s my favorite because I can combine locally produced products with my specialty, which is cooking fish.” To learn how to make his delicious recipe for roasted trout, read below.
Tahoe-style grilled trout recipe with kimchi and mango salad
For the roasted Tahoe trout:
1 whole trout, cracked, peeled and peeled
1 ounce olive oil
Kosher salt, to taste
Fresh grated black pepper, to taste
For the kimchi salad:
1 small head of napa cabbage, cut into thin slices
1 cup red cabbage, cut into thin slices
4 spring onions, finely chopped
1 carrot, grated
1 red pepper with seeds and julienne
6 tablespoons seasoned rice vinegar
2 tablespoons gochujang (Korean chili paste)
2 tablespoons neutral oil
2 cloves garlic, finely chopped
1 tablespoon grated fresh ginger
1 tablespoon soy sauce
2 tablespoons roasted sesame seeds
For the mango sauce:
3 ripe mangoes, cut into cubes
1 medium pepper, peeled and cut into cubes
1/2 cup red onion, cut into cubes
1/4 cup coriander leaves, coarsely chopped
1 jalapeño, chopped and sliced with seeds, finely chopped
1/4 cup lime juice
Kosher salt, to taste
Fresh grated black pepper, to taste
1. Make the chocolate: Add the sliced Napa cabbage, red cabbage, green onion, carrot and red pepper to a large bowl and set aside.
Add the rice vinegar, gochujang, oil, garlic, ginger and soy sauce to a jar with a tight lid and shake well (or whisk) until well combined. Pour the dressing over the cabbage mixture and pour over the sesame seeds. Leave in the fridge for at least 30 minutes or overnight.
2. Make the salsa: Combine the mango, pepper, onion, coriander and jalapeño in a large bowl and pour over the lime juice. Using a large spoon, mix the ingredients together, season with salt and pepper and toss again. For the best taste, let the sauce rest for 20 minutes
3. Grill the trout: Grease and season the fish inside and out. Place on a hot grill for 3 minutes, then turn a quarter to get diamond marks and turn over after 2 minutes. Reversal of a quarter after 2 minutes and then a quarter again.
4. To serve: Pour a portion of chocolate in the center of the plate, place grilled fish on top and finish by adding mango sauce on top of the fish. Garnish with sesame seeds, spring onions and charred half lime, if using.
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