Main dishes
Lemon Garlic Trout
Pan-seared trout fillets finished with a garlic and lemon sauce made in the same pan. Serves 4 and takes 20 minutes.
- Total time
- 20 min
- Servings
- 4
- Difficulty
- Easy
Ingredients
For the fish
For the sauce
For the fish
To finish
Method
Dry and season the trout
Pat 4 trout fillets (about 150 g each) dry with paper towels and season with 3 g salt and 1 g black pepper.
Make the garlic-lemon mixture
Combine the juice and zest of 2 lemons with 4 minced garlic cloves.
Heat the oil
Heat 2 tablespoons olive oil (30 ml) in a large skillet over medium-high heat.
Cook the trout
Cook the fillets about 3–4 minutes per side, depending on thickness, until opaque and easily flaked.
Remove the fish
Transfer the trout to a plate and keep the skillet over medium heat.
Make the sauce
Add the garlic-lemon mixture to the skillet and cook 1–2 minutes, without letting the garlic burn.
Pour and finish
Pour the sauce over the trout and finish with 10 g chopped fresh parsley.
Serve
Serve immediately with rice, vegetables or salad.
The step photos are illustrative.
Notes
Nutrition facts
1 fillet with sauce (1/4 of the recipe)
- Protein
- 30.3 g
- Carbohydrates
- 3 g
- Fat
- 16.1 g
- Sodium
- 371 mg
Estimate per serving; the sodium value includes the 3 g of salt listed, and all the oil is counted even though some stays in the pan. The USDA value for farmed rainbow trout is used; wild trout is leaner.
Reference source: USDA FoodData Central — SR Legacy (2018)
For general information only; it does not replace advice from a qualified health or nutrition professional.
About this recipe
Lemon garlic trout is a quick dish: dry, seasoned fillets are seared in olive oil and finished with a sauce of garlic, lemon juice and lemon zest made in the same pan.
Serve it right away with fresh parsley, alongside rice, vegetables or a salad. It serves 4 and is ready in about 20 minutes.
Frequently asked questions
How long do you cook trout in a skillet?
About 3–4 minutes per side, depending on thickness, until the fillet is opaque and flakes easily.
How do I keep the garlic from burning?
Make the sauce over medium heat and cook the garlic-lemon mixture only 1–2 minutes. Dark garlic makes the sauce bitter.
What do you serve with lemon garlic trout?
Rice, vegetables or a salad. Serve it right away with the sauce on top and fresh parsley.
