Pan-Seared Trout

Quick Answers

Pan-Seared Trout: Step by Step

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1. Pat the fillets very dry, especially the skin, and season with the pepper.

   Mark done

2. Heat the oil in a non-stick frying pan over medium-high heat. Lay the fillets in skin side down and press with a spatula for 10 seconds. Cook for 6 minutes, without moving them, until the skin is crisp and the flesh is opaque most of the way up.

   Mark done

3. Turn and cook for 2 minutes. Add the garlic and lemon juice to the pan and cook for 30 seconds.

   Mark done Start 2 min timer

4. Lift the fish onto plates, spoon over the pan juices and scatter with the parsley.

   Mark done

Tips That Matter

• Start with a hot pan; a cool pan makes the skin stick.
• If the fillet curls, press it flat with a spatula for the first 10 seconds.
• Use a thin, flexible spatula to turn the fish without tearing the skin.

Common Substitutions & Variations

• An eighth of a teaspoon of garlic powder per clove is the usual stand-in when you are out of fresh garlic — it will not caramelise the same way, but it carries the flavour.

Serve It With

Steamed white rice · Steamed green beans · A cucumber salad

Keeping and Reheating

Best eaten at once. Keeps in the fridge for up to 1 day; the skin softens, so eat the fish cold.

Pan-Seared Trout Nutrition Facts

Per serving, calculated from the ingredient list. Treat these as an estimate — brands and cuts vary.