Sesame-Crusted Teriyaki Trout

This sesame-crusted teriyaki trout, coated in a delicious 4-ingredient teriyaki sauce, is perfect for a weeknight dinner. It’s so ridiculously easy to make, coming together in less than 15 minutes.

Ingredient Breakdown

• Trout Fillets: The main protein of the dish, offering a rich, tender texture and flavour that pairs beautifully with the teriyaki sauce and sesame seeds.
• Toasted Sesame Seeds: Adds a nutty, crunchy crust to the trout. I used a combination of black and white sesame seeds for the visual appeal.
• Toasted Sesame Oil: Used to drizzle over the trout before baking, imparting a deep, roasted sesame flavour.
• Cornflour (Cornstarch): Helps thicken the teriyaki sauce to the perfect consistency.
• Soy Sauce: Provides the salty, umami backbone of the teriyaki sauce.
• Mirin: A sweet rice wine that adds depth and a hint of sweetness to the sauce.
• Sugar: Balances the saltiness of the soy sauce and enhances the overall flavour of the teriyaki sauce.

Trout vs. Salmon

While trout and salmon are very similar fish, there are some key differences between them:

• Taste: Trout has a more delicate flavour compared to the robust, rich taste of salmon. This makes trout a great choice for dishes where you want the seasoning or sauce to shine through.
• Texture: Trout has a tender, flaky texture, whereas salmon tends to be firmer and oilier. The lighter texture of trout makes it perfect for quick cooking methods like baking.
• Nutritional Content: Both fish are rich in omega-3 fatty acids and high-quality protein, but salmon generally has a higher fat content, making it more calorically dense. Trout is a great source of essential vitamins and minerals such as vitamin D and B12. These nutrients are important for maintaining heart health, supporting brain function, and promoting overall well-being. 
• Price and Sustainability: Trout is often a little cheaper than salmon and it’s also a lot more sustainable than buying farmed salmon

In this recipe, you can easily substitute trout for salmon if you prefer. The sesame crust and teriyaki sauce work beautifully with both types of fish, so feel free to use whichever you have on hand or prefer.

Sesame Seeds Make The Perfect Crunchy Crust

Sesame seeds are more than just a garnish; they bring a wealth of flavour and texture to this teriyaki trout. When toasted, they release oils that add a rich, nutty taste. In this recipe, they form a crust on the trout, providing a delightful crunch with every bite. The combination of black and white sesame seeds also adds visual appeal, making the dish as beautiful as it is delicious.

The Perfect Teriyaki Sauce: A Simple Four-Ingredient Wonder

Teriyaki sauce is a staple in Japanese cuisine, known for its perfect balance of sweet, salty, and umami flavours. This recipe uses just four ingredients to achieve this balance: soy sauce, mirin, sugar, and a bit of cornflour for thickening. The simplicity of this sauce allows the natural flavours of the trout and sesame seeds to shine through while still adding a delightful glaze and richness to the dish.

How to Perfectly Bake The Sesame-Crusted Trout

Baking trout is a straightforward method that ensures even cooking and maintains the fish’s moisture:

• Preheat the Oven: Heat your oven to 200℃ / fan 180℃ to ensure it’s hot enough to cook the trout evenly.
• Prepare the Trout: Lightly season the trout fillets with salt and pepper to enhance their natural flavour.
• Crust the Trout: Press the seasoned trout fillets into toasted sesame seeds flesh-side-down.
• Arrange on a Baking Tray: Line a small baking tray with greaseproof paper and place the trout fillets skin-side down.
• Drizzle with Toasted Sesame Oil: This adds a rich, nutty flavour and helps to keep the fish moist during baking.
• Bake: Place the tray in the preheated oven and bake for around 10 minutes. The exact time will depend on the thickness of your fillets, but the fish should be just opaque and easily flaked with a fork when done.

How to Make The Teriyaki Sauce

The 4-ingredient teriyaki sauce is so easy to make!

• Mix Water and Cornflour: Start by placing water and cornflour in a small saucepan and whisk until dissolved.
• Add The Remaining Ingredients: Add the soy sauce, mirin, and sugar to the saucepan and mix to combine.
• Bring to a Simmer: Bring the mixture to a simmer over medium-high heat and cook for 1 minute, or until thickened.
• Remove from Heat: Once thickened, remove the saucepan from the heat.

Serving Suggestions

To complete this dish, serve the sesame-crusted teriyaki trout with steamed rice and your favourite vegetables. The mild flavour of steamed rice perfectly complements the rich, savoury teriyaki trout, while the vegetables add a fresh, crunchy texture to the meal. For an extra touch of flavour, you can also drizzle any remaining teriyaki sauce over the rice and vegetables.

How to Make This Dish Vegetarian or Vegan

For those who prefer a vegetarian or vegan option, there are a couple of delicious alternatives to trout that work well in this dish:

• Tofu: Cut extra-firm tofu into thick slices. Dredge each slice in cornflour, then egg or plant milk, then coat with sesame seeds on all sides. Bake until crispy. If you like the sound of this, why not try my Spicy Teriyaki Tofu Burger, packed with crispy, sesame-crusted tofu, tossed in a spicy teriyaki glaze, charred pineapple and a vegan sriracha slaw. 
• Tempeh: The same can be done with tempeh, which is another excellent plant-based protein.

This sesame-crusted teriyaki trout recipe is a fantastic addition to your weeknight dinner rotation. It’s quick, easy, and packed with flavour. Whether you’re a seasoned cook or just starting, this dish is sure to impress. Enjoy the delightful combination of nutty sesame seeds, savoury teriyaki sauce, and tender trout fillets, and relish in a meal that’s as nutritious as it is delicious.