This recipe for pan-fried trout uses simple ingredients -- garlic, lemon juice, and a little butter -- to let the subtle flavor of this delicious fish shine through.
People come from all over the world to fish for New Zealand's trout. This most prized freshwater fish with its delicate pink flesh swims the rivers and streams of both Australia and New Zealand, but New Zealand is the place where the trout are legendary.
All these trout fillets need are buttery mashed potatoes and roasted cherry tomatoes for a stellar meal.
- For the Tomatoes:
- 1 cup cherry tomatoes
- 1 teaspoon olive oil to drizzle
- Dash sea salt
- Dash black pepper (freshly ground)
- 1/4 teaspoon lemon zest
- For the Potatoes:
- 4 large potatoes (yellow, peeled and quartered)
- 1/4 cup milk
- 1 tablespoon butter
- 1 teaspoon sea salt
- Pepper to taste
- For the Trout:
- 2 7-ounce/200 g. trout fillets (skin-on)
- 1 tablespoon olive oil
- 2 cloves garlic (finely chopped)
- 2 tablespoons lemon juice
- 2 teaspoons butter
- 1 tablespoon parsley (finely chopped)
Make the Tomatoes
- Heat oven to 375 F (190 C).
- Wash and pat dry 1 cup cherry tomatoes. Place them in a small baking dish. Drizzle with olive oil and sprinkle on salt and pepper. Sprinkle on the lemon zest and then cover the dish with foil. Roast for 25 minutes.
Make the Potatoes
- Add 4 large peeled and quartered yellow potatoes to a pot of cold water. Boil the potatoes until soft (about 20 minutes). Drain and mash well.
- Add 1/4 cup milk, 1 tablespoon butter, 1 teaspoon sea salt and pepper to taste. Combine well, cover and set aside.
Make the Trout
- Meanwhile, in a medium skillet, heat 1 tablespoon olive oil over medium heat. Add 2 cloves finely chopped garlic and sauté for 30 seconds.
- Now, fry the fish skin side down for 5 minutes.
- Turn the fillets over and then fry for 2 minutes. Turn them over skin side down again and turn off the heat. Squeeze 2 tablespoons lemon juice over the fillets and add 2 teaspoons butter. Sprinkle on 1 tablespoon finely chopped parsley. Adjust the seasonings with salt and pepper.
- Serve fish with a side of mashed potatoes and roasted tomatoes.
More Ways to Cook Trout
|Nutritional Guidelines (per serving)|
|Total Fat||62 g|
|Saturated Fat||23 g|
|Unsaturated Fat||29 g|
|Dietary Fiber||7 g|