Pan-Fried Trout Fillets
This pan-fried trout is an easy seafood dish that you can make in less than 15 minutes. It's a restaurant-quality dish that can be prepared in a few simple steps. I'm confident that this trout recipe will quickly become one of your most cherished family dinner meals.
Equipment
- a large cast iron or stainless steel skillet (12-inch)
Ingredients
- 2 Trout fillets, (about 8 oz each)
- ½ teaspoon kosher salt, (use less or more salt according to your liking)
- ¼ teaspoon black pepper
- ¼ teaspoon dried basil , (or Italian seasoning)
- 1-2 tablespoon olive oil
To serve:
- lemon wedges
Instructions
- Rinse the fish in cold water. Pat the trout fillets really dry with paper towels. Season the fillets (including the skin) with salt, black pepper, and basil.
- Preheat a skillet over medium-high heat until hot but not smoking for about 3 minutes. Add oil and heat it for a few seconds.
- Place the fish fillets, skin side down in a pan and cook for 3-4 minutes or until golden brown and crispy. Use a spatula and press the fillets gently for a few seconds to ensure even cooking and crisp skin all over.
- Gently flip the fish fillets over. Continue pan-frying until cooked through for 2½ minutes or longer until the fish is opaque and flakes easily with a fork. Remove from the heat and serve with lemon wedges.
Notes
Due to differences in all stoves and skillets, cooking time may need to be adjusted. The safe internal temperature for cooked fish is 145°F, or until the fish is opaque and flakes easily with a fork.
Where to buy: I purchased the trout fish fillets from my local Sprouts market. It's around $12.99 per pound.
How to store: You can store the leftover cooked fish in an airtight container. Properly stored, it can last 2-3 days in the fridge or up to 3 months in the freezer.
Nutrition
Calories: 566kcalCarbohydrates: 1gProtein: 71gFat: 29gSaturated Fat: 5gPolyunsaturated Fat: 6gMonounsaturated Fat: 16gCholesterol: 197mgSodium: 758mgPotassium: 1234mgFiber: 1gVitamin A: 196IUVitamin C: 2mgCalcium: 151mgIron: 5mg
Tried this recipe?Let us know how it was!