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Crispy, golden skin and tender, flaky flesh make this pan-seared trout a quick and elegant weeknight dinner. A simple lemon-butter garlic sauce comes together in the same pan, making cleanup a breeze.
Prepare the Trout
Sear the Fish Skin-Side Down
Flip and Create the Pan Sauce
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Crispy, golden skin and tender, flaky flesh make this pan-seared trout a quick and elegant weeknight dinner. A simple lemon-butter garlic sauce comes together in the same pan, making cleanup a breeze.
This pacific_northwest recipe takes 20 minutes to prepare and yields 4 servings. At 266.94 calories per serving with 25.13g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Garnish and Serve
Substitute parsley with fresh dill or thyme for a different aromatic profile that pairs beautifully with trout.
After flipping the fish, add a splash of dry white wine (like Sauvignon Blanc) to the pan and let it reduce slightly before adding the butter. You can also add 1 tablespoon of capers for a briny kick.
Sprinkle a pinch of red pepper flakes into the pan along with the garlic to give the sauce a subtle warmth.
This pan-searing method works perfectly for other similar fish fillets like Arctic char, branzino, or small salmon fillets.
Trout is an excellent source of EPA and DHA, omega-3 fatty acids that support heart health, reduce inflammation, and are crucial for brain function and development.
Provides essential amino acids necessary for building and repairing tissues, supporting muscle mass, and maintaining overall body function, all while being relatively low in saturated fat.
Packed with B vitamins, particularly B12, which is vital for nerve function and the formation of red blood cells. It also contains Niacin and B6, which help convert food into energy.
A single serving of this Pan-Seared Trout (one 6 oz fillet with sauce) contains approximately 380-420 calories, depending on the exact size of the fillet and the amount of oil and butter absorbed.
Yes, it is very healthy. Trout is an excellent source of lean protein and omega-3 fatty acids, which are beneficial for heart and brain health. Pan-searing is a healthy cooking method that requires minimal oil.
The best way to tell is by checking for flakiness. Gently press a fork into the thickest part of the fillet; if it flakes apart easily and the flesh is opaque, it's done. For perfect results, use an instant-read thermometer—it should register 145°F (63°C).
You can, but you will miss out on the delicious crispy skin, which is a highlight of the dish. If using skinless fillets, reduce the initial searing time to 2-3 minutes per side.
This dish pairs well with a variety of sides. Consider serving it with roasted asparagus, steamed green beans, a wild rice pilaf, creamy polenta, or a simple arugula salad with a lemon vinaigrette.
Store any leftover trout in an airtight container in the refrigerator for up to 2 days. To reheat, warm it gently in a skillet over low heat or in a 300°F (150°C) oven until just heated through. Avoid the microwave, as it can make the fish rubbery. Note that the skin will not be as crispy upon reheating.