Healthy Trout Recipe

This healthy trout recipe is tender and flaky, and served with a blanket of tarragon, dill, white wine, and a sprinkling of lemon, is a simple, healthy, and classy main to serve as part of your next seafood dinner.

Course Dinner

Cuisine American

Prep Time 5

Cook Time 4

Servings

Calories 389kcal

Author FoodFaithFitness

Ingredients

2 trout fillets
1 tbsp olive oil
1 clove garlic minced
1 lemon cut into wheels
½ tsp tarragon dried or fresh
1 tbsp fresh dill divided
¼ cup white wine
1 tbsp butter
salt and pepper

Instructions

Heat a non-stick or cast iron skillet until it is sizzling hot. Add the olive oil and gently put the trout in, skin-side down. Fry for 2 minutes, then gently turn over and remove the skin.
Add the garlic, lemon, tarragon, half the dill, wine, butter, salt, and pepper to the pan and place back on the heat. Turn the heat down to MEDIUM and cook for another 2 – 3 minutes. Sprinkle on the rest of the dill and serve.

Notes

You don't have to leave the skin on. You can take it off before cooking. Bear in mind, though, that the skin is edible and adds a nice crust. It also provides flavor, as some of the fish's natural oils can be found in the skin, and omega-3 fatty acids, which make the fish so nutritious. If you do take the skin off, handle the fish with care, as its flakiness could cause the fish to fall apart.

Nutrition