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.


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 

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

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