Healthy Trout Recipe
User Reviews
5
Healthy Trout Recipe
Description
The recipe starts by heating a skillet until hot and frying the trout skin-side down in olive oil for a few minutes to crisp the skin. Then the skin is removed, and the fish is gently turned over. Adding minced garlic, lemon wheels, tarragon, half of the fresh dill, white wine, butter, salt, and pepper creates a fragrant liquid base that infuses the trout during a short simmer over medium heat.
The fish cooks gently for 2 to 3 minutes in the aromatic sauce, resulting in a flaky texture with bright citrus and herbal notes. Sprinkling the remaining dill just before serving enhances the fresh flavor. This method balances richness from butter and olive oil with acidity from lemon and white wine, providing a light yet flavorful seafood dish.
This trout pairs nicely with simple steamed vegetables or a leafy green salad for a healthy meal. It is suitable for those looking for a gentle seafood recipe with clean ingredients and classic herb flavors.
Ingredients
- 1 tablespoon olive oil
- 2 trout fillets
- 1 clove garlic minced
- 1 lemon sliced into wheels
- 1/2 teaspoon tarragon dried or fresh
- 1 tablespoon dill divided, fresh
- 1/4 cup white wine
- 1 tablespoon butter
- salt
- black pepper
Instructions
- Heat a nonstick or cast-iron skillet until it is sizzling hot. Add the olive oil and gently lay the trout in, skin-side down. Fry for 2 minutes, then gently turn over and remove the skin.
- Add the garlic, lemon, tarragon, half the dill, wine, butter, salt, and pepper to the pan and place back on the heat.
- Turn the heat down to medium and cook for another 2-3 minutes. Sprinkle on the rest of the dill and serve.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 389 kcal
% Daily Value*
| Calories | 389kcal | 19% |
| Carbohydrates | 6g | 2% |
| Protein | 36g | 72% |
| Fat | 24g | 37% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 12g | 60% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 114mg | 38% |
| Sodium | 138mg | 6% |
| Potassium | 724mg | 15% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 320IU | 6% |
| Vitamin C | 31mg | 34% |
| Calcium | 100mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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