TROUT WITH GARLIC LEMON BUTTER HERB SAUCE
One of the best trout recipes I've tried is simply cooking the trout in the skillet in olive oil, and then adding garlic, lemon juice, white wine, fresh parsley and butter. Gluten free, healthy, easy-to-make and delicious! Low-carb dinner rich in lean protein and omega-3 fatty acids. A family favorite! Perfect way to cook an amazing fish: trout.
Provided by Julia
Categories Main Course
Time 30m
Number Of Ingredients 9
Steps:
- Season the top of fish fillets with Italian herb seasoning and salt (generously). Fish fillets will have skins on the bottom - no need to season the skins.
- In a large skillet (large enough to fit 2 fish fillets), heat 2 tablespoons of olive oil on medium heat until heated but not smoking. 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 on medium heat (to prevent oil from burning).
- 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.
- After the fish is cooked through, off heat, using spatula, carefully remove fillets to the plate, separating the fish from the skin. Carefully remove or scrape the fish skin off the bottom of the pan, making sure to leave all the cooking oils in the pan.
- Add diced garlic, lemon juice, and white wine to the same pan with oil. Cook on medium-low heat for about 1 minute, until garlic softens a bit. Remove from heat. Add 1 tablespoon of chopped parsley, and 2 tablespoons of butter, off heat, to the sauce, stirring, until the butter melts and forms a creamy mixture.
- Add fish to the pan, spoon sauce over the fish, top the fish and sauce with the remaining 1 tablespoon of parsley, and serve.
Nutrition Facts : Calories 380 kcal, Carbohydrate 2 g, Protein 35 g, Fat 24 g, SaturatedFat 6 g, Cholesterol 113 mg, Sodium 286 mg, ServingSize 1 serving
OVEN BAKED TROUT
This easy Oven-Baked Rainbow Trout is a flavorful and healthy way of preparing your fresh catch! Plus, it takes less than 20 minutes to get dinner on the table!
Provided by Amy Nash
Categories Dinner
Time 25m
Number Of Ingredients 7
Steps:
- Preheat oven to 400 degrees F. Tear a large piece of heavy duty aluminum foil big enough to go completely around both fish and set it on a baking sheet.
- Place trout on foil and drizzle each trout with 1-2 teaspoons of olive oil. Season the inside and outside with salt and pepper.
- Place a few slices of lemon, one sliced clove of garlic, and a couple sprigs of fresh dill or the herb of your choice inside each of the trout. Fold the foil over the fish, crimping the edges well to create an envelope for the fish to bake in.
- Bake for 10-15 minutes, checking after 10 minutes to see if the fish is done. It will be opaque and flake easily with a fork when done.
Nutrition Facts : Calories 57 kcal, Carbohydrate 6 g, Protein 1 g, Fat 4 g, SaturatedFat 1 g, Cholesterol 1 mg, Sodium 3 mg, Fiber 2 g, Sugar 1 g, UnsaturatedFat 4 g, ServingSize 1 serving
HOW TO COOK TROUT
Steps:
- Melt butter in a saucepan over medium-low heat until butter smells toasted and is golden brown, about 1 minute. Turn off heat.
- Line a baking sheet with a piece of aluminum foil. Place trout onto foil; open trout so skin sides are down. Drizzle each trout with about 1/2 teaspoon melted butter. Generously season with salt and black pepper.
- Move an oven rack to 5 or 6 inches below heat source and preheat oven's broiler on high heat.
- Broil trout until opaque and barely firm to the touch, 2 or 3 minutes. Remove from oven.
- Return pan of melted butter over high heat; stir in lemon juice and parsley. Bring butter sauce to a boil; whisk to combine. Serve trout on plates and drizzle with butter sauce.
Nutrition Facts : Calories 470.3 calories, Carbohydrate 1.6 g, Cholesterol 181.4 mg, Fat 33.2 g, Fiber 0.2 g, Protein 40.4 g, SaturatedFat 17.4 g, Sodium 263.4 mg, Sugar 0.4 g
BAKED TROUT WITH FRESH HERBS
Make and share this Baked Trout With Fresh Herbs recipe from Food.com.
Provided by lazyme
Categories Very Low Carbs
Time 40m
Yield 2 serving(s)
Number Of Ingredients 11
Steps:
- Sprinkle the trout with salt and black pepper to taste.
- Combine parsley and the next 6 ingredients in a small bowl and stir.
- well.
- Stuff half of herb mixture in each fish cavity.
- Place fish in buttered 13 X 9 X 2-inch baking dish and dot the fish with butter.
- Bake at 350 degrees for 20 to 25 minutes or until fish flakes easily.
- Garnish with lemon wedges.
Nutrition Facts : Calories 446.9, Fat 33.6, SaturatedFat 16.5, Cholesterol 152.7, Sodium 89.9, Carbohydrate 1.9, Fiber 0.8, Sugar 0.2, Protein 33.6
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