|10 min||20 min||4|
|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)|
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.
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.
Typically contains low levels of mercury and is high in heart healthy omega 3 fatty acids. It's a great alternative to salmon.