PREP TIME: 10 MINS | COOK TIME: 20 MINS | TOTAL TIME: 30 MINS | SERVINGS: 4
This trout recipe is incredibly easy to whip up. A delicious, healthy, and gluten-free dish with flaky fish in a delightful garlic lemon butter herb sauce that is rich in omega-3 fatty acids and lean protein. Enjoy a low-carb dinner with this trout recipe any time.
INGREDIENTS :
- 2 tbsp olive oil more, if needed
- 1.5 lbs trout or salmon, or arctic char – 2 large fish fillets with skin on the bottom
- 3 tbsp lemon juice, freshly squeezed
- 1 tbsp Italian seasoning (dried thyme, oregano, parsley, combined)
- 4 garlic cloves, diced
- 2 tbsp white wine
- 2 tbsp parsley, chopped
- 2 tbsp butter, softened
- ¼ tsp salt to taste
DIRECTIONS :
Step 1: Sprinkle the Italian herb seasoning and salt on top of the fish fillets. There is no need to season the skins on the bottom.
Step 2: Heat 2 tbsp olive oil in a large skillet over medium heat. Once the oil is hot, add the fish fillets to the skillet, flesh-side down. Sear for approximately 3 to 5 minutes until lightly browned, ensuring the oil does not smoke. Flip the fillets and continue to cook the other side for an additional 2 to 4 minutes. If needed, add more oil to the skillet.
Step 3: Take the skillet off the heat and put the lid on. Allow the fillets to sit for about 5 to 10 minutes until completely cooked and flaky.
Step 4: To a plate, carefully transfer the fish using a spatula, detaching the fish from the skin. Scrape the fish skin off the bottom of the pan, ensuring to leave the cooking oil in the pan.
Step 5: To the same pan, add the diced garlic, lemon juice, and white wine. Cook for about 1 minute over medium-low heat until the garlic has slightly softened. Then, take the pan off the heat and add 1 tbsp chopped parsley and 2 tbsp butter. While the heat is off, stir until the butter has melted and you have a creamy mixture.
Step 6: Return the fish to the pan and spoon the sauce on top. Garnish with 1 tbsp parsley. Enjoy!
Nutrition Facts:
Amount per Serving: Calories 380, Fat 24g 37%, Saturated Fat 6g 38%, Cholesterol 113mg 38%, Sodium 286mg 12%, Potassium 664mg 19%, Carbohydrates 2g 1%, Protein 35g 70%, Vitamin A 460IU 9%, Vitamin C 8.8mg 11%, Calcium 101mg 10%, Iron 3.2mg 18%
TROUT WITH GARLIC LEMON BUTTER HERB SAUCE
Ingredients
- 2 tbsp olive oil more, if needed
- 1.5 lbs trout or salmon, or arctic char – 2 large fish fillets with skin on the bottom
- 3 tbsp lemon juice, freshly squeezed
- 1 tbsp Italian seasoning (dried thyme, oregano, parsley, combined)
- 4 garlic cloves, diced
- 2 tbsp white wine
- 2 tbsp parsley, chopped
- 2 tbsp butter, softened
- ¼ tsp salt to taste
Instructions
Step 1: Sprinkle the Italian herb seasoning and salt on top of the fish fillets. There is no need to season the skins on the bottom.
Step 2: Heat 2 tbsp olive oil in a large skillet over medium heat. Once the oil is hot, add the fish fillets to the skillet, flesh-side down. Sear for approximately 3 to 5 minutes until lightly browned, ensuring the oil does not smoke. Flip the fillets and continue to cook the other side for an additional 2 to 4 minutes. If needed, add more oil to the skillet.
Step 3: Take the skillet off the heat and put the lid on. Allow the fillets to sit for about 5 to 10 minutes until completely cooked and flaky.
Step 4: To a plate, carefully transfer the fish using a spatula, detaching the fish from the skin. Scrape the fish skin off the bottom of the pan, ensuring to leave the cooking oil in the pan.
Step 5: To the same pan, add the diced garlic, lemon juice, and white wine. Cook for about 1 minute over medium-low heat until the garlic has slightly softened. Then, take the pan off the heat and add 1 tbsp chopped parsley and 2 tbsp butter. While the heat is off, stir until the butter has melted and you have a creamy mixture.
Step 6: Return the fish to the pan and spoon the sauce on top. Garnish with 1 tbsp parsley. Enjoy!
