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5.0 from 57 votes

Pan-Fried Rainbow Trout

Quickly sauteed in butter and finished with lemon juice, pan-fried rainbow trout is easy and delicious.

Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 2 servings
Calories: 360 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 2 rainbow trout fillets 4 ounces each, bones removed, skin on
  • ½ teaspoon Diamond Crystal kosher salt or ¼ teaspoon of any other salt, including Morton kosher salt
  • 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

    Cup of Yum
  1. Pat the trout fillets dry using paper towels. Sprinkle them on both sides with salt and pepper.
  2. 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.
  3. 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.
  4. 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.
  5. 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

  • The addition of ghee helps prevent the butter from burning. It will still brown, and you'll get delicious brown butter, but as long as the pan doesn't get overheated, it shouldn't burn. If the pan seems to be heating too much, lower the heat. 
  • I add the garlic powder midway through cooking to ensure it doesn't burn.
  • You can keep the leftovers in an airtight container in the fridge for 2-3 days. Reheat them covered in the microwave at 50% power. You can also freeze the leftovers for up to a month.

Nutrition Information

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%)

Nutrition Facts

Serving: 2servings

Amount Per Serving

Calories 360

% 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.