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Today, we’re diving into a delicious yet simple recipe that celebrates the flavors of fresh fish with a burst of herbs, lemon, and garlic. This Trout with Garlic Lemon Butter Herb Sauce is perfect for those looking to enjoy a healthy, quick meal that doesn’t skimp on taste. Here’s how to make it:
Ingredients:
- Trout Fillets: 1-1.25 lbs, skin on (you can use steelhead trout or salmon as well)
- Olive Oil: 1 tablespoon
- Italian Herb Seasoning: 1 tablespoon (or a mix of dried thyme, oregano, and parsley)
- Salt: to taste
- Garlic Cloves: 4, diced
- Lemon Juice: 3 tablespoons, freshly squeezed
- White Wine: 2 tablespoons (optional, can substitute with more olive oil or butter)
- Butter: 2 tablespoons, softened
- Fresh Parsley: 2 tablespoons, chopped
Instructions:
Prepare the Fish:
- Season the flesh side of the trout fillets generously with Italian herb seasoning and salt. The skin side doesn’t need seasoning since it will be crisped in the pan.
Cook the Fish:
- Heat 1 tablespoon of olive oil in a large skillet over medium heat. Once hot but not smoking, add the trout fillets skin-side up (flesh side down).
- Cook for about 3-5 minutes on this side until lightly browned. Flip the fillets over to cook the skin side for another 2-4 minutes on medium heat. Be careful not to burn the oil.
Rest the Fish:
- Remove the skillet from heat, cover with a lid, and let the trout sit for 5-10 minutes. This step allows the fish to finish cooking through with its residual heat.
Make the Sauce:
- In the same skillet (you’ll still have some delicious fish juices and oil), add the diced garlic, lemon juice, and white wine. Cook on medium-low heat for about 1 minute until the garlic softens slightly.
Finish the Sauce:
- Off the heat, add 1 tablespoon of chopped parsley and 2 tablespoons of butter to the skillet. Stir until the butter melts and blends with the other ingredients into a creamy sauce.
Serve:
- Return the trout fillets to the skillet, spoon the sauce over the fish, and sprinkle with the remaining parsley. Serve immediately.
Tips:
Skin On or Off?: You can choose to serve the trout with or without the skin. The skin crisps up nicely and adds flavor, but if you prefer, you can remove it before serving.
Wine Substitution: If you’re avoiding alcohol, you can skip the white wine or replace it with additional olive oil or butter.
Herbs: Feel free to play with the herbs. Fresh herbs can be used in place of dried ones for a more vibrant flavor.
This dish is not only a treat for the taste buds but also offers health benefits with its low-carb, high-protein profile, packed with omega-3 fatty acids. Whether you’re cooking for a quick weeknight meal or impressing dinner guests, this Trout with Garlic Lemon Butter Herb Sauce is a winner. Enjoy your culinary adventure with nature’s bounty
