5 from 12 votes
Healthy Trout Recipe
This Healthy Trout recipe sautés trout fillets skin-side down in olive oil until crisp, then simmers them briefly in a flavorful mixture of garlic, lemon, tarragon, dill, white wine, and butter. The result is a delicately cooked fish with a bright, herbaceous sauce that complements the tender flesh and light seasoning.
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Servings:
2
Calories:
389 kcal
Course:
Dinner
Cuisine:
American
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.
Cup of Yum
Nutrition Information
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%)
Nutrition Facts
Serving: 2 Serving
Amount Per Serving
Calories 389
% 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.