A simple and flavourful dinner recipe that's great source of omega-3 fatty acids.
Ingredients
2 tbsp
Extra virgin olive oil
(for frying fish)
681 gm
Trout, rainbow
(or arctic char)
1 tbsp
Italian herb seasoning, McCormick
(dried thyme; oregano; parsley)
1/4 tsp
Salt and pepper
(to taste)
1 tsp
Extra virgin olive oil
(for pan sauce)
4 clove(s)
Garlic
(minced)
3 tbsp
Lemon juice
(freshly squeezed)
2 tbsp
White wine
2 tbsp
Parsley, fresh
(chopped)
1 tbsp
Butter, unsalted
(softened; or vegan butter)
Instructions
In a large skillet (large enough to fit 2 fish fillets), heat olive oil on medium heat until heated but not smoking.
In the meantime, generously season both sides of fish fillets with Italian herb seasoning, salt, and pepper.
To the hot skillet with olive oil, add fish fillets skin side up - flesh side down. 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. Remove the skillet from heat, close with the lid, and let the fish sit for 5-10 minutes, covered, in the skillet, until flaky and cooked through completely (internal temperature of 158°F or 70°C)
After the fish is cooked through, using a spatula, carefully remove fillets onto a plate, making sure to leave all the cooking oils in the pan.
Prepare the sauce: Add olive oil to the same pan with minced garlic, lemon juice, and white wine. Cook on medium-low heat for about 1 minute, until garlic softens a bit. Remove from heat. Add chopped parsley and butter to the sauce, stirring, until the butter melts and forms a creamy mixture.
Add fish to the pan, spoon sauce over the fish, top the fish and sauce with the remaining parsley, and serve with your favourite side.
Notes:
Quick Tip
Cooking time will vary depending on the size and thickness of the fillets.
