Pan-Seared Trout

Pan-Seared Trout is a deliciously light and healthy seafood dish that highlights the delicate flavors of fresh trout. Perfectly seared to achieve a crispy skin, it is served with a zesty lemon-dill sauce that complements the fish beautifully.

Ingredients

• Trout fillets - 2 (about 200g each)
• Olive oil - 2 tablespoons
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Lemon - 1, juice and zest
• Fresh dill - 2 tablespoons, chopped
• Garlic - 1 clove, minced
• Butter - 1 tablespoon

Steps

1. Pat the trout fillets dry with paper towels and season both sides with salt and black pepper.
2. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat until shimmering.
3. Place the trout fillets skin-side down in the skillet and cook for about 4-5 minutes, or until the skin is crispy and golden brown.
4. Carefully flip the trout fillets and add 1 tablespoon of butter to the skillet.
5. Cook for an additional 3-4 minutes, basting the fish with the melted butter, until the trout is cooked through and flakes easily with a fork.
6. Remove the skillet from heat and squeeze the juice of one lemon over the trout, adding the lemon zest and chopped dill.
7. Serve immediately, garnished with additional dill and lemon wedges, if desired.

Nutrition

• Calories: 350
• Protein: 36 g
• Carbs: 1 g
• Fiber: 0 g
• Sugar: 0 g
• Sodium: 500 mg
• Cholesterol: 90 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 16 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids, which are beneficial for heart health.
• High in protein, supporting muscle maintenance and repair.

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