0 from 84 votes
Get the Recipe: Trout Recipe
This trout recipe is quick, easy, healthy and so flavorful! The fish becomes juicy and flaky. It takes less than 15 minutes from start to finish. Great for family dinners, holidays and more!
Prep Time
5 mins
Cook Time
5 mins
Total Time
11 mins
Servings: 2 servings
Calories: 271 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 2 trout fillets
- 1 tsp minced garlic or garlic powder
- ½ tsp black pepper
- pinch sea salt
- 1 tsp oregano
- ½ tsp dried thyme
- 1 tbsp olive oil
- 1 tbsp butter
- 1 tbsp lemon juice
- fresh parsley to garnish
Instructions
- First, season trout with minced garlic, pepper, sea salt, oregano and thyme.
- In a large skillet, add olive oil and butter over medium heat. Once oil is hot and butter is melted, place trout flesh side down (skin side up).
- Cook for 3 minutes. Then carefully flip fish. Squeeze lemon juice on top of fillets.
- Cook another 3 minutes. Then, remove from heat.
- Top with chopped fresh parsley if desired. Spoon the juice from the skillet on top of fish. Serve!
Cup of Yum
Notes
- If using frozen fish, thaw completely before making this recipe.
- No need to season the side with the skin.
- Do not allow the oil and butter to smoke. Skillet should be hot but not smoking hot.
- Trout is naturally thin, so only about 3 minutes on each side is needed.
- Feel free to taste and adjust seasonings as you cook.
- Store leftovers in the fridge for up to 4 days.
Nutrition Information
Calories
271kcal
(14%)
Carbohydrates
2g
(1%)
Protein
71g
(142%)
Fat
35g
(54%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
6g
Monounsaturated Fat
18g
Trans Fat
0.2g
Cholesterol
212mg
(71%)
Sodium
223mg
(9%)
Potassium
1264mg
(36%)
Fiber
1g
(4%)
Sugar
0.3g
(1%)
Vitamin A
399IU
(8%)
Vitamin C
5mg
(6%)
Calcium
174mg
(17%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 271
% Daily Value*
| Calories | 271kcal | 14% |
| Carbohydrates | 2g | 1% |
| Protein | 71g | 142% |
| Fat | 35g | 54% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 18g | 90% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 212mg | 71% |
| Sodium | 223mg | 9% |
| Potassium | 1264mg | 27% |
| Fiber | 1g | 4% |
| Sugar | 0.3g | 1% |
| Vitamin A | 399IU | 8% |
| Vitamin C | 5mg | 6% |
| Calcium | 174mg | 17% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.