Pan-Fried Rainbow Trout
User Reviews
5
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
2 servings
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Calories
360 kcal
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Course
Main Course
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Cuisine
American
Pan-Fried Rainbow Trout
Description
This recipe uses rainbow trout fillets with skin on and bones removed to facilitate even cooking and ease of eating. The fillets are patted dry and seasoned with kosher salt and black pepper, ensuring balanced seasoning without overpowering the natural flavor. Cooking in a combination of butter and ghee over medium-high heat helps achieve a browned, slightly crispy skin while protecting the butter from burning thanks to the higher smoke point ghee.
The trout is cooked skin-side down initially with gentle pressing for even contact with the pan, then flipped to finish cooking until reaching a safe internal temperature of 145°F. Garlic powder is added midway to contribute subtle aroma without burning. A finishing touch of fresh lemon juice brightens the dish, and minced parsley adds color and a hint of herbal freshness when sprinkled on top.
Pan-fried rainbow trout makes for a light yet flavorful entrée that pairs well with simple sides or fresh vegetables. The cooking method preserves the fish's moisture and delicate texture, while the browned skin provides pleasant contrast.
Leftover trout can be refrigerated for several days and reheated gently in a microwave or frozen for longer storage, making it a convenient option for meal prepping.
Ingredients
- 2 rainbow trout fillets 4 ounces each, bones removed, skin on
- ½ teaspoon kosher salt or ¼ teaspoon of any other salt, including Morton kosher salt, Diamond Crystal brand
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- 1 tablespoon butter
- 1 tablespoon ghee
- ½ tablespoon lemon juice freshly squeezed
- 2 tablespoons parsley minced
Instructions
- Pat the trout fillets dry using paper towels. Sprinkle them on both sides with salt and pepper.
- In a large 12-inch nonstick skillet, heat the butter and ghee over medium-high heat. Swirl to coat. When the butter starts foaming, add the fillets to the pan, skin side down.
- Cook the trout fillets, gently pressing on them with a wide spatula to ensure the skin has contact with the pan surface, until the skin is browned, for about 3 minutes.
- Sprinkle the top of the fillets with garlic powder. Very carefully flip them over. Lower the heat to medium and keep cooking the fish until cooked through, for 2-3 more minutes. The internal temperature of the fish should reach 145°F.
- Add the lemon juice to the pan and remove the pan from the heat. Transfer the fish to plates. Drizzle the pan juices over the fish. Sprinkle them with parsley and serve.
Notes
- Adding ghee helps prevent butter from burning during pan-frying; maintain moderate heat for best results.
- Sprinkle garlic powder midway to avoid burning while imparting subtle garlic flavor.
- Store leftovers in an airtight container in the refrigerator for 2-3 days and reheat at low power to maintain tenderness.
- Fish fillets can be frozen for up to one month for later use without significant quality loss.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 360 kcal
% Daily Value*
| Serving | 1trout fillet | |
| Calories | 360kcal | 18% |
| Carbohydrates | 1g | 0% |
| Protein | 28g | 56% |
| Fat | 28g | 43% |
| Saturated Fat | 10g | 50% |
| Sodium | 383mg | 16% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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