Pan Seared Trout with Tomato Basil

8 15 314
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 3
Pan Seared Trout with Tomato Basil
Health Highlights
A light and deliciously nutritious dinner main protein source!


3 fillet (160 gm) Trout, rainbow
2 tbsp Extra virgin olive oil
1 cup Cherry Tomatoes (halved)
1/2 tsp Garlic (minced)
1/2 tsp Black pepper
1/4 tsp Himalayan sea salt
1/4 cup Basil, fresh
3 lemon wedge Lemon


  1. Over medium heat, add olive oil to a sauté pan. Add cherry tomatoes, garlic, a pinch of pepper, and salt, and cook for 3 minutes or until tomatoes begin to soften.
  2. Remove from the heat, and stir in basil. Set aside.
  3. Using the same pan, increase the heat to medium-high. Add additional oil if needed to lightly coat the bottom of the pan. Sprinkle fish evenly with  salt and pepper.
  4. Add fillets to the pan; cook for 2 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan. Top fish with tomato sauté. Serve with lemon wedges.


Quick Tips

  • Serve with a kale and spinach salad or coleslaw

Nutrition Facts

Per Portion

Calories 314
Calories from fat 173
Calories from saturated fat 36
Total Fat 19.2 g
Saturated Fat 4.0 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.4 g
Monounsaturated Fat 9.8 g
Cholesterol 93 mg
Sodium 300 mg
Potassium 751 mg
Total Carbohydrate 3.8 g
Dietary Fiber 1.4 g
Sugars 5.2 g
Protein 32 g

Dietary servings

Per Portion

Meat 1.8
Vegetables 0.6

Energy sources


Meal Type(s)