Sea trout is also known as weakfish and spotted or speckled seatrout. Found primarily in the western Atlantic Ocean and the Gulf of Mexico, sea trout is a small, white-fleshed fish that has thick, mild-flavored fillets similar in texture to red snapper or pollock. In the South, sea trout is traditionally served battered or breaded and deep-fried. For less fat, saturated fat and cholesterol, choose a preparation method such as broiling, poaching or steaming. According to the Natural Resources Defense Council, sea trout may contain high levels of mercury and should be eaten only occasionally by certain people.
Broiling
Preheat the broiler. Position the oven rack so that it is about 4 inches from the heating element.
Brush a broiler pan or baking sheet lightly with olive oil. Place the sea trout fillets on the pan. Brush each fillet with oil and season them with salt, pepper and other seasonings, if desired.
Broil the fish approximately eight to 10 minutes for sea trout fillets that are approximately 1 inch thick.
Poaching
Saute minced garlic in olive or vegetable oil in a large saucepan. Add about 1 cup of liquid, choosing from broth, water, wine, soy sauce or a combination.
Bring the mixture to a boil. Add your choice of seasonings.
Place the sea trout fillets into the liquid, put the pot's lid in place and turn the heat down to medium. Poach the fish for about eight minutes.
Steaming
Fill a large saucepan with approximately 1 inch of water. Put a steamer basket or insert into the pan.
Bring the water to a boil. Put the sea trout fillets on the steamer insert and cover the pan.
Allow the fish to steam, planning on eight minutes for fillets that are 1 inch thick.