One of the best trout recipes we've tried is simply cooking trout in a skillet in olive oil, and then adding garlic, lemon juice, white wine, fresh parsley and butter. This dish is gluten free, healthy, easy-to-make and delicious! It is also a low-carb dinner, rich in lean protein and omega-3 fatty acids.
Ingredients (4 Portions)
1.5lb pounds of trout fillets (2 fillets)
2 tablespoons olive oil
1 tablespoon Italian seasoning (dried thyme, oregano, parsley, combined together)
1/4 teaspoon salt to taste
4 garlic cloves diced
3 tablespoons lemon juice freshly squeezed
2 tablespoons white wine
2 tablespoons butter softened
2 tablespoons parsley chopped
Season the top of the fillets with Italian herb seasoning and salt (generously)
In a large skillet, heat 2 tablespoons of olive oil on medium heat until heated but not smoking.
Add the fish fillets, skin side up, to the hot skillet.
Cook the flesh side of the fish for about 3-5 minutes on medium heat, making sure the oil does not smoke, until lightly browned.
Flip the fillets over to the other side, skin side down (add more oil, if needed).
Cook for another 2-4 minutes on medium heat (to prevent oil from burning).
Remove the skillet from the heat, close with the lid, and let the fish sit for 5-10 minutes, covered, in the skillet, until flaky and cooked through completely.
After the fish is cooked through, carefully remove fillets with a fish slice and put them on a plate.
Carefully remove or scrape any fish skin off the bottom of the pan, making sure to leave all the cooking oils in the pan.
Add diced garlic, lemon juice, and white wine to the same pan with oil.
Cook on medium-low heat for about 1 minute, until the garlic softens.
Remove from the heat and add 1 tablespoon of chopped parsley, and 2 tablespoons of butter to the sauce, stirring, until the butter melts and forms a creamy mixture.
Add the fish back in to the pan and spoon the sauce over the fish for 1 minute.
Place the fillets on to a plate, pour on the sauce and top with a sprig of parsley, ready to serve.