Trout is a popular freshwater fish treasured for its delicate flavor and texture. The lean and flaky meat lends itself well to simple cooking methods like baking and pan-searing. Here are techniques for cooking trout fillets in the oven or stove.
1. How To Cook Trout Fillets in Oven (Baked Recipe)
Ingredients
- 2 trout fillets
- 2 tablespoons butter, cut into pieces
- Salt and pepper to taste
- 1 lemon, thinly sliced
- Fresh thyme or rosemary
Instructions
Preheat oven to 400°F. Lay out two large sheets of foil. Place one fillet in the center of each.
Dot each fillet with 1 tablespoon of butter pieces. Sprinkle with salt, pepper, lemon slices and fresh herbs.
Fold the foil loosely over the fish and seal the packets by crimping the edges.
Bake for 10-12 minutes until the trout is opaque throughout.
Carefully open packets and transfer fillets to plates. Spoon over any cooking juices. Serve immediately.
The sealed packets steam the delicate trout gently while infusing lots of flavor. This technique keeps the fish super moist and tender.
2. How To Cook Trout Fillets on Stove (Pan Seared Recipe)
Ingredients
- 2 trout fillets, skin-on
- 2-3 tbsp olive oil
- 1 tbsp Italian seasoning (dried thyme, oregano, parsley)
- 1/4 tsp salt, or to taste
- 4 cloves garlic, diced
- 3 tbsp freshly squeezed lemon juice
- 2 tbsp white wine
- 2 tbsp softened butter
- 2 tbsp chopped fresh parsley
Instructions
Pat the trout fillets dry and season both sides generously with the Italian seasoning and 1/4 tsp of salt.
Heat 2-3 tbsp of olive oil in a large skillet over medium-high heat. Add the trout fillets skin-side down. Cook for 3-4 minutes until the skin is crispy and releases easily from the pan.
Flip the fillets and cook for another 2-3 minutes, until the fish is just cooked through. Transfer the fillets to a plate.
In the same skillet, add the diced garlic and cook for 1 minute, stirring frequently, until fragrant.
Deglaze the pan with the 2 tbsp of white wine, scraping up any browned bits. Let the wine reduce for 30 seconds.
Remove the skillet from the heat and stir in the 3 tbsp lemon juice, softened butter, and chopped parsley. Whisk the sauce until the butter is fully incorporated.
Taste the sauce and adjust seasoning with salt as needed.
Spoon the garlic lemon butter herb sauce over the pan-seared trout fillets and serve immediately.
This recipe takes only 30 minutes. Italian herb seasoning, chopped fresh parsley and garlic give great flavor to the trout fillets! Healthy, low-carb dinner rich in lean protein and omega-3 fatty acids.