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    Trout with Garlic Lemon Butter Herb Sauce

    Published: Oct 21, 2015 / 389 Comments

    371.3K shares
    • Facebook7.4K
    Recipe Print

    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.

    2 Trout fillets with Garlic Lemon Butter Herb Sauce in a stainless steel skillet

    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.

    2 trout fillets seasoned with herb seasoning in a stainless steel skillet

    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.

    2 Trout fillets seasoned with Italian seasoning, topped with chopped fresh parsley with Garlic Lemon Butter Herb Sauce in a stainless steel skillet

    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
    Trout with Garlic Lemon Butter Herb Sauce
    4.88 from 441 votes

    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. 
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Main Course
    Cuisine Mediterranean
    Servings 4 servings
    Calories per serving 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)
    • ¼ 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 

    • 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

    Nutrition Information
    Trout with Garlic Lemon Butter Herb Sauce
    Amount per Serving
    Calories
    380
    % Daily Value*
    Fat
     
    24
    g
    37
    %
    Saturated Fat
     
    6
    g
    38
    %
    Cholesterol
     
    113
    mg
    38
    %
    Sodium
     
    286
    mg
    12
    %
    Potassium
     
    664
    mg
    19
    %
    Carbohydrates
     
    2
    g
    1
    %
    Protein
     
    35
    g
    70
    %
    Vitamin A
     
    460
    IU
    9
    %
    Vitamin C
     
    8.8
    mg
    11
    %
    Calcium
     
    101
    mg
    10
    %
    Iron
     
    3.2
    mg
    18
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.

    Keyword how to cook trout, trout
    Tried this recipe?Be sure to leave a comment and provide a Star Rating below - I love your feedback and try to respond to every comment!

    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

    « Peach Coffee Cake with Vanilla Glaze
    Roast Duck Recipe »
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    Please share your comment and Star Rating in the comments section below.

    I appreciate your feedback!

    Reader Interactions

    Comments

    1. Renee Jordan

      March 18, 2023 at 3:44 am

      Julia I love this recipe for the trout. It turned out to be really delicious. It was quick and easy to prepare. Thanks for sharing.

      Reply
      • Julia

        March 18, 2023 at 4:18 pm

        Renee, I am so happy you tried this recipe and loved it! 🙂

        Reply
    2. Raelyn Latchaw

      January 28, 2023 at 9:52 pm

      Super fast and yummy! I am not a big fan of trout, but would definitely prepare it this way again.

      Reply
      • Julia

        January 30, 2023 at 3:13 pm

        Raelyn, so glad that even though you are not a fan of trout you still enjoyed this recipe! 🙂 🙂

        Reply
    3. Caren

      January 25, 2023 at 1:37 pm

      This was fantastic! I was curious as to why remove the skin, but then made sense to let the direct flesh get in contact with the delicious sauce. Leaving the skin on would have subtracted from that! I don't like parsley that much but it was great here. Thank you for this awesome recipe! Glad I have 2 extra trout filets in the freezer!

      Reply
      • Julia

        January 30, 2023 at 3:43 pm

        Caren, you are very welcome! And, thank you for such a positive comment and the 5-star review! 🙂

        Reply
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    Hi, I'm Julia! Welcome to my recipe blog where I share easy-to-make weeknight dinners and other recipes using simple ingredients!

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