Pan Seared Rainbow Trout
A light, crispy, and flavorful seafood dish featuring fresh rainbow trout fillets pan-seared to crisp-skin perfection and finished with a rich lemon-garlic butter sauce. High in protein and healthy omega-3 fatty acids, it makes a quick yet sophisticated dinner.
Servings: 2
Calories: 340kcal
Ingredients
🍖The Fish:
2 skin-on rainbow trout fillets (approx. 6 oz / 170g each)
1/2 tsp kosher salt
1/4 tsp freshly cracked black pepper
1 tbsp olive oil (or avocado oil)
🍖Lemon-Garlic Butter Sauce:
2 tbsp unsalted butter
2 cloves garlic, minced
2 tbsp fresh lemon juice
1 tbsp fresh parsley, finely chopped
Lemon slices (for garnish)
Instructions
🟢Prep the Fillets:
Pat the trout fillets thoroughly dry with paper towels (especially the skin side to ensure crispiness). Season both sides with salt and black pepper.
🟢Sear the Skin:
Heat olive oil in a large non-stick or cast-iron skillet over medium-high heat until hot and shimmering. Place the fillets in the pan skin-side down. Press down gently with a spatula for 10 seconds to keep the skin flat. Cook for 4–5 minutes until the skin is crispy and golden brown.
🟢Flip & Finish:
Flip the fillets carefully and cook for another 1–2 minutes until the fish flakes easily with a fork and is cooked through. Transfer fillets to a serving plate.
🟢Make the Sauce:
Reduce heat to low. In the same pan, melt the butter and add minced garlic. Sauté for 30–60 seconds until fragrant (do not burn). Stir in lemon juice and chopped parsley.
🟢Spoon & Serve:
Spoon the warm lemon-garlic butter sauce over the trout fillets and garnish with fresh lemon slices.
Notes
- Fish Swap: Substitute rainbow trout with salmon fillets, steelhead trout, or branzino fillets.
- Butter Alternative: Replace butter with ghee (clarified butter) or extra olive oil for a dairy-free option.
- Herb Substitutions: Replace fresh parsley with fresh dill, chives, or tarragon for a fresh herb twist.