Trout Recipe
User Reviews
5
-
Prep Time
5 mins
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Cook Time
6 mins
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Total Time
11 mins
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Servings
2 servings
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Calories
271 kcal
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Course
Main Course
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Cuisine
American
Trout Recipe
Description
The recipe begins by seasoning trout fillets with minced garlic, black pepper, sea salt, oregano, and thyme. Cooking is performed in a skillet with a blend of olive oil and butter over medium heat to maintain a gentle, even heat without smoking. The fish is seared skin-side up first, then flipped after about 3 minutes per side, preserving its delicate flesh.
The addition of lemon juice after flipping adds brightness without overpowering the mild flavor of the trout. The fresh parsley garnish brings a fresh herbal element. Pan juices are spooned over the fish before serving to retain moisture and flavor.
This preparation highlights the natural texture and flavor of the trout without heavy sauces or complicated steps. Ideal for a light meal paired with simple sides.
Frozen fillets should be fully thawed before cooking. Avoid seasoning the skin side and prevent the fat from overheating to maintain texture. Leftovers store well refrigerated for up to four days.
Ingredients
- 2 trout fillets
- 1 tsp garlic or garlic powder, minced
- ½ tsp black pepper
- pinch salt sea salt
- 1 tsp oregano
- ½ tsp thyme dried
- 1 tbsp olive oil
- 1 tbsp butter
- 1 tbsp lemon juice
- parsley to garnish, fresh
Instructions
- First, season trout with minced garlic, pepper, sea salt, oregano and thyme.
- In a large skillet, add olive oil and butter over medium heat. Once oil is hot and butter is melted, place trout flesh side down (skin side up).
- Cook for 3 minutes. Then carefully flip fish. Squeeze lemon juice on top of fillets.
- Cook another 3 minutes. Then, remove from heat.
- Top with chopped fresh parsley if desired. Spoon the juice from the skillet on top of fish. Serve!
Notes
- Fully thaw frozen trout fillets before cooking for even texture.
- Do not season the skin side to avoid bitterness.
- Cook over medium heat to prevent oil and butter from smoking.
- Trout cooks quickly—about 3 minutes per side—to remain tender.
- Store leftovers refrigerated up to four days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 271 kcal
% Daily Value*
| Calories | 271kcal | 14% |
| Carbohydrates | 2g | 1% |
| Protein | 71g | 142% |
| Fat | 35g | 54% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 18g | 90% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 212mg | 71% |
| Sodium | 223mg | 9% |
| Potassium | 1264mg | 27% |
| Fiber | 1g | 4% |
| Sugar | 0.3g | 1% |
| Vitamin A | 399IU | 8% |
| Vitamin C | 5mg | 6% |
| Calcium | 174mg | 17% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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