Trout with Garlic Lemon Butter Herb Sauce

Trout Recipe with Garlic Lemon Butter Herb Sauce – simple and delicious way to cook fish, especially if you’re in a hurry!  The whole recipe takes only 30 minutes.  Italian herb seasoning, chopped fresh parsley and garlic give great flavor to the fish!  Healthy, low-carb dinner rich in lean protein and omega-3 fatty acids.

Trout fillets are usually pretty thin which makes them perfect for cooking on stove top in a skillet.  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.  That’s it!  Simple and delicious.

What makes this trout recipe work:

• The ingredient list for this trout recipe is short and simple.
• The trout itself is such a delicate fish with a great flavor, it doesn’t need too many ingredients or special technique to enhance it.  So, just cook it in a large skillet on stove top with olive oil and butter, garlic, butter, lemon juice, white wine, fresh parsley.
• The cooking times are short since trout fillets are usually pretty thin.  This trout recipe takes only 30 minutes from start to finish.

I have also made this recipe using the type of fish I’ve never cooked with before – Arctic Char. Arctic Char looks very similar to trout, and it’s closely related to both salmon and trout. Therefore, this recipe will also work with salmon and arctic char. Very easy and versatile!

Other trout recipes

• Another simple way to cook trout is simply to enhance it with capers, garlic, lemon and butter.  I combined just those ingredients to make this easy and delicious Trout with Caper-Garlic Lemon Butter Sauce.  And yes, I used steelhead trout for this recipe but you can use a regular trout.
• I made this recipe with salmon – but it is easily adaptable for trout: Garlic Parmesan Crusted Salmon and Asparagus

5 from 29 votes

Print

Trout with Garlic Lemon Butter Herb Sauce

Prep Time

10 mins

Cook Time

20 mins

Total Time

30 mins

 

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. 

Course: Main Course

Cuisine: Mediterranean

Servings: 4 servings

Calories: 380 kcal

Author: Julia

Ingredients

• 1.5 pounds trout or salmon, or arctic char - 2 large fish fillets with skin on the bottom
• 2 tablespoons olive oil more, if needed
• 1 tablespoon Italian seasoning (dried thyme, oregano, parsley, combined together)
• 1/4 teaspoon salt to taste
• 4 garlic cloves diced
• 3 tablespoons lemon juice freshly squeezed
• 2 tablespoons white wine
• 2 tablespoons butter softened
• 2 tablespoons parsley chopped

Instructions

1. 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.

2. 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.

3. 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). 

4. 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.

5. 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.
6. 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.
7. 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

Trout with Garlic Lemon Butter Herb Sauce

Amount Per Serving

Calories 380 Calories from Fat 216

% Daily Value*

Total Fat 24g 37%

Saturated Fat 6g 30%

Cholesterol 113mg 38%

Sodium 286mg 12%

Potassium 664mg 19%

Total Carbohydrates 2g 1%

Protein 35g 70%

Vitamin A 9.2%

Vitamin C 10.7%

Calcium 10.1%

Iron 17.7%

* Percent Daily Values are based on a 2000 calorie diet.

What have I been cooking in my kitchen?
1 Year Ago: Seared Scallops with Creamy Lemon-Caper Sauce
2 Years Ago: Cilantro Lime Potato Salad