0 from 9 votes
Pan Fried Trout Fillet Recipe
Easy pan-fried trout fillet prepared in one skillet. Ready fish dinner within 20 minutes! Healthier and low carb.
Prep Time
3 mins
Cook Time
3 mins
Total Time
18 mins
Servings: 3 servings
Calories: 597 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 3 Trout Fillet about the same size
- 1 Teaspoon salt
- ½ Teapsoon Black Pepper Ground
- 1 Tablespoon Italian seasoning or Pizza Seasoning
- 1 Tablespoon olive oil
- 1 Tablespoon butter
- 1 medium onion white or purple, sliced
Instructions
- Rinse your fish fillet if necessary and tap dry.
- Season your trout fillet with the salt, black pepper, and Italian (or pizza) seasoning.
- Heat up a large skillet with the oil and butter.
- Sautee your onion slices. Cook translucent.
- Place your trout into the pan over the onion slices, skin side down and cook for about 3 minutes on medium to high heat.
- Carefully turn your trout fillet in the pan to cook the other side of the fish. Cook again on high heat for about 3 minutes.
- Take from the heat and serve the fish fillet when still warm with a side dish.
Cup of Yum
Notes
- Trout fillet can be orange or white in color. It depends on the fish variety, where the fish came from and what the fish ate.
- The onions in the pan help in pan frying the fish filet. The oil doesn't jump out that much if you place the fish on the onion to cook.
- I use oil and butter mixed because olive oil alone is to boring in taste and butter alone tends to evaporate too easily.
Nutrition Information
Calories
597kcal
(30%)
Carbohydrates
5g
(2%)
Protein
71g
(142%)
Fat
31g
(48%)
Saturated Fat
7g
(35%)
Cholesterol
207mg
(69%)
Sodium
987mg
(41%)
Potassium
1302mg
(37%)
Fiber
1g
(4%)
Sugar
2g
(4%)
Vitamin A
339IU
(7%)
Vitamin C
4mg
(4%)
Calcium
181mg
(18%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 3servings
Amount Per Serving
Calories 597
% Daily Value*
| Calories | 597kcal | 30% |
| Carbohydrates | 5g | 2% |
| Protein | 71g | 142% |
| Fat | 31g | 48% |
| Saturated Fat | 7g | 35% |
| Cholesterol | 207mg | 69% |
| Sodium | 987mg | 41% |
| Potassium | 1302mg | 28% |
| Fiber | 1g | 4% |
| Sugar | 2g | 4% |
| Vitamin A | 339IU | 7% |
| Vitamin C | 4mg | 4% |
| Calcium | 181mg | 18% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.