Garlic trout with lemon is an exquisite and easy dish to prepare. The result is a juicy, aromatic dish full of intense flavors. It can be enjoyed as a main dish along with side dishes such as white rice or steamed vegetables. A perfect option for fish and seafood lovers!
Garlic trout with lemon
In this recipe for trout with garlic with lemon, you will be delighted with the results, you will be able to impress your guests with a sophisticated dish,
4
Portions10
minute20
minute180
kcalIngredients:
4 trout fillets
4 cloves garlic, finely chopped
2 lemons (juice and zest)
2 tablespoons olive oil
Salt and pepper to taste
Chopped fresh parsley, to decorate
Instructions
- Wash the trout fillets and dry them with absorbent paper. Sprinkle salt and pepper on both sides of the steaks.
- In a separate bowl, mix together the lemon juice, lemon zest and minced garlic.
- Heat the olive oil in a large skillet over medium-high heat. Add the trout fillets and cook for about 3-4 minutes per side, or until golden brown and flake easily with a fork.
- Remove the trout fillets from the pan and place them on a plate.
- In the same pan, add the lemon and garlic mixture. Cook over medium heat for 1-2 minutes, stirring constantly, until the garlic is lightly browned and fragrant.
- Pour the lemon-garlic sauce over the trout fillets.
- Sprinkle fresh chopped parsley over the fillets as decoration.
- Serve the lemon garlic trout accompanied by white rice, steamed vegetables or a fresh salad.
Tips
- Choose fresh, good quality trout fillets. Make sure they have a bright appearance and clear eyes. If possible, buy sustainably sourced trout.
- If you prefer a more intense flavor, you can marinate the trout fillets in the lemon-garlic mixture for 15-30 minutes before cooking. This will help them absorb more of the flavors.
- Do not overcook trout fillets, as they may become dry. Cook them just until they are opaque and flake easily with a fork.
- If you want an extra touch of flavor, you can add a pinch of smoked paprika or red chili powder to the lemon and garlic mixture.
- Make sure to grate only the yellow part of the lemon peel to avoid a bitter taste. Avoid grating the white part as it is more bitter.
- If you want a more elegant presentation, you can decorate the plate with thin slices of lemon and sprigs of fresh parsley before serving.
- Pair lemon garlic trout with healthy options such as a fresh salad, steamed vegetables or brown rice for a complete and balanced meal.
Garlic trout with lemon and its health benefits
Garlic trout with lemon offers a series of health benefits due to the ingredients used and the nutritional properties of the fish and lemon. Some of these benefits include:
- Protein source: It is an excellent source of high-quality protein that helps in muscle repair and growth, as well as the general maintenance of the body.
- Omega-3 fatty acids: Trout is rich in omega-3 fatty acids, such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are beneficial for cardiovascular health, as they help reduce cholesterol and triglyceride levels in the blood, and may help reduce the risk of heart disease.
- Vitamins and minerals: Contains B vitamins, such as niacin, vitamin B6 and vitamin B12, which are essential for metabolism and brain function. It is also a good source of minerals such as phosphorus, potassium and selenium.
- Antioxidant properties: The lemon used in the recipe provides vitamin C, a powerful antioxidant that helps protect cells against oxidative damage, strengthens the immune system and promotes iron absorption.
- Low in calories: It is relatively low in calories, making it a healthy option for those looking to control their caloric intake without compromising nutritional value.
It is important to note that health benefits may vary depending on the additional ingredients and cooking method used.
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Image credit: freepik
