Pan Seared Trout Fillet with Garlic and Butter

My husband makes the BEST pan-seared trout.

Cooking trout started as a mistake – he thought he bought salmon and when we went to cook it, we realized it was trout. They are from the same fish family after all and look similar to each other, but trout is more delicate and not as thick, at least as we have it available in our local stores and markets. Instead of baking the trout in the oven as we like our salmon done, my husband prepared it this way, pan-seared, and, pardon the pun, we were hooked! It’s nice to have an alternative to salmon and fish prepared in a different way. Prepared this way trout is so delicious, so tender and so flavourful. If you ever hesitated to buy trout, buy it and follow this recipe! You will have a new favourite fish dish to add to your menu rotation.

Trout is a nutrient-dense food and offers a variety of health benefits including being low in mercury, making it a safe fish protein to include in your diet. Trout is low in calories (fewer calories than salmon) and is complete in all essential amino acids. Trout is low in saturated fat and higher in heart-healthy omega-3 fatty acids. Trout is a rich source of VitA and VitD and also contains niacin, VitB6 and B12, VitE, thiamin, riboflavin, and minerals including calcium, zinc, potassium, phosphorus, magnesium and iodine. This is a lot of nutrition packed into your meal!

Serve with a salad, or with a side of rice, or capellini pasta, or quinoa, and some veggies for a wonderful meal!

Prep time: 5 Minutes / Cook Time: 20-25 Minutes / Number of Servings: 2

Ingredients:

• 1 large or two small Trout Fillet(s)

• ¼ cup Olive Oil

• 6 cloves Garlic – coarsely chopped

• 2 Tablespoons Butter

• 1 teaspoon dried Oregano

• Sea Salt and Pepper – to taste

• Lemon Slices – for serving

How It’s Made:

• In a medium sized saucepan, heat the olive oil over medium heat.

• You need two pieces of trout so cut a large fillet into two.

• Salt and pepper the pieces of trout, sprinkle the oregano over both pieces and lay the trout fillets carefully into the hot oil in the pan, skin side down. Make sure they do not overlap. You should hear sizzling.

• Add a tablespoon of butter on top of each fillet. Top each fillet with chopped garlic.

• Reduce heat to medium-low and cover, keeping the lid slightly ajar to let the steam escape.

• When the butter is melted, spoon the butter/oil from the pan over the trout fillets, keeping the garlic on top of the fish so it cooks and becomes soft as it will possibly burn if it’s in the pan and not on the fish.

• Cook for 20 minutes, or until the fillets have turned light pink, indicating they are cooked (see photos).

• Remove from heat and serve immediately.

Enjoy!