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4.67
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3
votes
Pan Fried Trout Fillet Recipe
Easy pan-fried trout fillet prepared in one skillet. Ready fish dinner within 20 minutes! Healthier and low carb.
Prep Time
3
minutes
mins
Cook Time
15
minutes
mins
Total Time
18
minutes
mins
Course:
Main Course
Cuisine:
American
Servings:
3
servings
Calories:
597
kcal
Author:
Helene Dsouza
Ingredients
3
Trout Fillet
about the same size
1
Teaspoon
Salt
½
Teapsoon
Black Pepper Ground
1
Tablespoon
Italian Seasoning
or Pizza Seasoning
1
Tablespoon
Olive Oil
1
Tablespoon
Butter
1
medium
Onion
white or purple, sliced
Instructions
Rinse your fish fillet if necessary and tap dry.
Season your trout fillet with the salt, black pepper, and Italian (or pizza) seasoning.
Heat up a large skillet with the oil and butter.
Sautee your onion slices. Cook translucent.
Place your trout into the pan over the onion slices, skin side down and cook for about 3 minutes on medium to high heat.
Carefully turn your trout fillet in the pan to cook the other side of the fish. Cook again on high heat for about 3 minutes.
Take from the heat and serve the fish fillet when still warm with a side dish.
Video
Notes
Trout fillet can be orange or white in color. It depends on the fish variety, where the fish came from and what the fish ate.
The onions in the pan help in pan frying the fish filet. The oil doesn't jump out that much if you place the fish on the onion to cook.
I use oil and butter mixed because olive oil alone is to boring in taste and butter alone tends to evaporate too easily.
Nutrition
Calories:
597
kcal
|
Carbohydrates:
5
g
|
Protein:
71
g
|
Fat:
31
g
|
Saturated Fat:
7
g
|
Cholesterol:
207
mg
|
Sodium:
987
mg
|
Potassium:
1302
mg
|
Fiber:
1
g
|
Sugar:
2
g
|
Vitamin A:
339
IU
|
Vitamin C:
4
mg
|
Calcium:
181
mg
|
Iron:
6
mg