Trout with Garlic Lemon Butter Herb Sauce

10 30 313
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Trout with Garlic Lemon Butter Herb Sauce
Health Rating
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)

Instructions


1. In a large skillet (large enough to fit 2 fish fillets), heat olive oil on medium heat until heated but not smoking.

 

2. In the meantime, generously season both sides of fish fillets with Italian herb seasoning, salt, and pepper.

 

3. 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 (see notes).

 

3. After the fish is cooked through, using spatula, carefully remove fillets in a plate, making sure to leave all the cooking oils in the pan.

 

4. 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, off heat, to the sauce, stirring, until the butter melts and forms a creamy mixture.

 

5. Add fish to the pan, spoon sauce over the fish, top the fish and sauce with the remaining parsley, and serve with roasted potatoes, rutabaga fries mashed cauliflower or your favourite side.

Nutrition Facts

Per Portion

Calories 313
Calories from fat 151
Calories from saturated fat 38
Total Fat 16.8 g
Saturated Fat 4.2 g
Trans Fat 0.2 g
Polyunsaturated Fat 3.1 g
Monounsaturated Fat 8.5 g
Cholesterol 108 mg
Sodium 317 mg
Potassium 864 mg
Total Carbohydrate 3.8 g
Dietary Fiber 0.2 g
Sugars 0.4 g
Protein 35 g

Dietary servings

Per Portion


Meat 1.9

Energy sources


Pygal2%383.9640479203503790.85589150792115%399.0798065942147493.2433035854676648%449.3965113369733191.4042934815029845%306.6643879078208153.38318033774215%48%45%AlcoholCarbohydratesFatProtein

Notes:

Quick Tips:

Safety

Cooking time will vary depending on the size and thickness of the fillets.

Never eat seafood that is raw, or not cooked through. Internal temperature of fish should be 158F or 70C degrees and for shellfish 165F or 74C degrees.


Nutritional Highlights:

Trout

Typically contains low levels of mercury and is high in heart healthy omega 3 fatty acids. It's a great alternative to salmon.

Main