Pan Seared Trout with Tomato Basil

8 15 277
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 3
Pan Seared Trout with Tomato Basil
Health Rating
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 olive oil in a sauté pan. Add cherry tomatoes, garlic, 1/2 the pepper, and ½ the 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 1 tbsp oil to lightly coat the bottom of the pan. Sprinkle fish evenly with remaining 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. Place fish on top of tomato sauté. Serve with lemon wedges.

Nutrition Facts

Per Portion

Calories 277
Calories from fat 133
Calories from saturated fat 21.8
Total Fat 14.7 g
Saturated Fat 2.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 8.5 g
Cholesterol 93 mg
Sodium 101 mg
Potassium 904 mg
Total Carbohydrate 3.2 g
Dietary Fiber 1.1 g
Sugars 1.3 g
Protein 33 g

Dietary servings

Per Portion

Meat 1.8
Vegetables 0.6

Energy sources



Nutritional Highlights


is a great source of B vitamins, protein and Omega 3 fatty acids and may help to improve cardiac health

Quick Tips

serve with a kale and spinach salad or coleslaw 

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