Print

Trout (or Salmon) with Garlic Butter Lemon Caper Sauce

Steelhead Trout (or Salmon) with Garlic Butter Lemon Caper Sauce - cooked on stove-top in a large skillet.  Healthy, low-carb, KETO friendly dinner rich in lean protein and omega-3 fatty acids. And did I say it was gluten free?!  Steelhead trout is a fatty fish with a high fat content.  

Course Main Course
Cuisine American, Mediterranean
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 3 servings
Calories 458 kcal
Author Julia

Ingredients

Steelhead Trout Ingredients:

  • 1.5 lb steelhead trout (3 fish fillets) or use salmon
  • 1 tablespoon Italian herb seasoning (dried thyme, oregano, parsley, combined)
  • salt to taste
  • 1 tablespoon olive oil

Lemon Caper Sauce Ingredients:

  • 2 tablespoons capers , drained
  • 4 garlic cloves , diced
  • 3 tablespoons lemon juice , freshly squeezed
  • 2 tablespoons butter , softened

Instructions

How to cook trout

  1. Season the tops of fish fillets with Italian herb seasoning and salt (generously). Fish fillets will have skins on the bottom.
  2. In a large skillet, heat olive oil on medium heat until heated but not smoking. 1 tablespoon of olive oil is enough as fish will release lots of its own oil (steelhead trout is a fatty kind of fish). Add steelhead trout fillets, skin side up, non-skin side down. Cook for about 1.5 minutes on medium heat, making sure the oil does not smoke.  

  3. Turn the fillets over, skin side down. Cook for another 1.5 minutes on medium-low heat (keeping oil from burning). 

  4. Remove from heat, close the pan with the lid, and let the trout sit for 5-10 minutes until flaky and cooked through completely.

  5. After the fish is cooked through, using spatula, carefully remove trout fillets to the plate, separating the fillet from the skin (skin will remain on the bottom of the pan). Carefully scrape the fish skin off the bottom of the pan, making sure to leave the fish oil in the pan.

How to make lemon caper sauce

  1. Add capers, diced garlic, and lemon juice to the same pan with oil. Cook on medium-low heat for about 1 minute, until garlic softens a bit. Remove from heat. Add 2 tablespoons of butter, off heat, to the caper sauce, stirring, until butter melts and forms a creamy mixture.
  2. Add fish back to the pan, spoon sauce over the fish and serve.
Nutrition Facts
Trout (or Salmon) with Garlic Butter Lemon Caper Sauce
Amount Per Serving
Calories 458 Calories from Fat 243
% Daily Value*
Total Fat 27g 42%
Saturated Fat 8g 40%
Cholesterol 151mg 50%
Sodium 333mg 14%
Potassium 871mg 25%
Total Carbohydrates 3g 1%
Protein 47g 94%
Vitamin A 7.8%
Vitamin C 9.9%
Calcium 13.1%
Iron 23.2%
* Percent Daily Values are based on a 2000 calorie diet.