Seared Rainbow Trout Recipe
This pan-seared rainbow trout recipe cooks in less than 10 minutes. It's flaky, tender, and comes with multiple cooking options. Watch the video below to see how I make it in my kitchen.
Servings 4 servings
Calories 162kcal
Ingredients
- 4 rainbow trout fillets 4-6 ounces each
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 tablespoons lemon juice
- 1 tablespoon olive oil
- 3 tablespoons butter
- 5 cloves garlic mincec
Instructions
- Pat dry the trout fillets before seasoning with salt and pepper. Rub the lemon juice all over each one.
- Add the oil to a non-stick skillet or grill over medium heat. Place the trout fillets flesh side down onto the pan, pressing lightly so that it sears. Sear for 3-4 minutes, until crispy and golden. Flip and cook for a further two minutes. Add the butter, garlic, and a pinch of fresh parsley, and stir around each fillet.
- Remove from heat, drizzle with extra butter, and sprinkle with more parsley.
Video
Notes
TO STORE: Leftovers can be stored in the refrigerator, covered, for up to three days.
TO FREEZE: Place the grilled and cooled fish in an airtight container and store it in the freezer for up to two months.
TO REHEAT: Microwave the fish for 30-40 seconds or reheat in a non-stick pan until crispy.
Grill method: Grease a charcoal grill or grill pan and place over medium-high heat. Once hot, add the fillets and cook for 3-4 minutes on each side.
Oven method: Place the seasoned trout on a sheet pan with parchment paper or aluminum foil and bake in a preheated oven at 180C/350F for 17-20 minutes.
Nutrition
Serving: 1serving | Calories: 162kcal | Carbohydrates: 2g | Protein: 25g | Fat: 12g | Sodium: 359mg | Potassium: 34mg | Fiber: 0.2g | Vitamin A: 265IU | Vitamin C: 4mg | Calcium: 12mg | Iron: 0.1mg | NET CARBS: 2g