Pan-Seared Trout in 15 Minutes
Ingredients
For the Trout
- 2 6- ounce trout fillets
- 1 tablespoon spice blend our recipe follows
- 2 tablespoons sunflower oil or other high-oleic oil
- Lemon wedges for serving
For the Spice Blend
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ½ teaspoon smoked paprika
- ½ teaspoon mustard seed
- ¼ teaspoon each salt and black pepper
- ¼ teaspoon dill seed
Method
- Before cooking, check the trout for bones, and remove any if you find them. Pat the salmon dry and place the fillets on a plate, skin-side down. Cut the fillets into two 6-ounce portions, if not yet cut.
- In a small bowl, add your spice blend (or other spice blend you are using.)
- Sprinkle the top of the trout fillets with the spice mix.
- Preheat the oven to 400 degrees Fahrenheit. In a large oven-safe skillet, add the sunflower oil and heat over medium-high heat for a few minutes until the oil is hot.
- Place the trout fillets in the oil skin-side up, and cover the pan. Sear the top of the trout fillets for 3 minutes, do not flip the fish, leave it in the pan so it gets a nice crust.
- Once the top is seared, flip the trout. Place the pan in the oven and bake the trout for 8 to 12 minutes, depending on thickness. The trout will be done when it reaches 145 degrees Fahrenheit in the thickest part of the fillet.
- Remove the trout from the oven, and serve immediately, squeezing fresh lemon juice over each fillet.
Nutrition
Calories326kcalCarbohydrates8gProtein32gFat22gSaturated Fat3gPolyunsaturated Fat3gMonounsaturated Fat14gCholesterol66mgSodium354mgPotassium551mgFiber4gSugar0.5gVitamin A437IUVitamin C1mgCalcium179mgIron5mg
Notes
Serving Suggestions
This pan-fried trout recipe is fantastic with creamy garlic mashed potatoes or a big high-protein chopped salad on the side.
We also like to serve this trout with oven-baked fries, which can cook at the same time that your trout is baking, or serve it simply with baked potatoes and a green side salad.
Expert Tips
- Always check for bones in your fish before cooking even if your trout says it's been deboned. Always make sure to double-check for small bones or pin bones in the fish especially in larger fillets that may have been hard to thoroughly get at the store
- When cooking fish or any other meat, always use a meat thermometer to ensure doneness. The cooking time will vary based on the thickness of your fish so be sure to use a meat thermometer every time
- A cast iron skillet works best for this recipe as you can sear the top of the fish in the pan, then flip it and bake, and flip it and finish cooking the fish in the oven when it's done. Be sure that whatever pan you're using is oven-safe and if it's not, transfer it to another oven-safe baking dish or sheet pan before continuing.