Rainbow Trout are one of the few fish that has an unlimited West Virginia consumption advisory. Most rainbows are hatchery raised and have not been in natural water long enough to absorb contaminants such as PCBs, Dioxins and Mercury. Trout, crappie and sunfish eat insects and are less likely to contain chemicals. However, Channel Catfish, a bottom feeder, is recommended to consume only once per week. The American Heart Association recommends eating two to three fish meals each week. Therefore it is of extreme importance to know what type of fish you are consuming and from which area, or you could very well be undoing your health benefits. It is always healthier to eat fillets since most contaminates are stored in the skin and fats concentrated in the belly.
To fillet you will need a thin, sharp knife. Some electric knives are suitable. You can start from the tail or head area and follow through between the flesh and ribs along the backbone. Flip and scrap against the skin to remove. A video on how to is included below. I prefer to leave mine stand in salt water over night in the refrigerator for an extra sanitation precaution, since salt is a natural cleanser.
To deep fry, flour well and sprinkle with sea food seasoning or lemon pepper. Fry for 1-2 minutes, depending on size, until golden brown. Add salt before cooling. Also drain on a paper towel to remove excess oil.
To bake, line a baking pan with foil sufficient enough to cover top , bottom and fold. Place fillets in and sprinkle with seasoning and completely fold and seal foil. Bake at 350 F for 20- 30 mintues.
Eat healthy ... live long.
