The pan-seared trout fillet is a delicious dish appreciated by many fish lovers. Its simple and quick preparation makes it an ideal choice for a special dinner or even lunch with friends.
If you enjoy fish recipes, don’t forget to check out
- Difficulty: Very Easy
- Cost: Very Economical
- Rest time: 2 Minutes
- Preparation time: 5 Minutes
- Portions: 2
- Cooking methods: Stove
- Cuisine: Italian
- Seasonality: All Seasons
- Energy 384.06 (Kcal)
- Carbohydrates 3.17 (g) of which sugars 0.82 (g)
- Proteins 32.89 (g)
- Fat 26.56 (g) of which saturated 6.80 (g)of which unsaturated 3.54 (g)
- Fibers 1.68 (g)
- Sodium 871.07 (mg)
Indicative values for a portion of 150 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients for 2 People
- 1 fillet steelhead trout
- 2 tablespoons mustard
- 1/2 tablespoon lemon juice
- to taste mixed salad
- to taste salt
- to taste pepper
- 1 tablespoon extra virgin olive oil
- 1 tablespoon butter
Tools
- 1 Knife
- 1 Cutting board
- 1 Pan 8-9.5 inches
- 1 Spoon
Procedure
For a good pan-seared trout, I recommend buying it fresh from your fishmonger, cleaning it or having it cleaned, and cooking it when it’s super fresh.
We start by cleaning and filleting the trout. If you have a whole trout, I recommend following these instructions for perfectly filleting fish to obtain two fillets to cook in the pan.
Now that the trout is cleaned and filleted, add a bit of butter and extra virgin olive oil to a non-stick pan over high heat.
When the pan has reached the right temperature, place the fillet skin-side down in the pan, so the skin gets crispy and the final result is flavorful.
While the trout fillet cooks for the last few seconds in the pan, let’s focus on the mustard sauce that will accompany the dish.
In a bowl, mix 1 tablespoon of mustard, 1 tablespoon of lemon, salt, and pepper, and taste. The goal is to get a balanced and harmonious sauce by adjusting the ingredients to your taste.
Now sear the fillet on the skin side. When the cooking has reached more than halfway through the fillet (you’ll see the pink flesh disappear and the cooking level rise), lower the temperature halfway and finish cooking your trout.
During the cooking of the pan-seared trout fillet, avoid covering the pan. Humidity might soften the skin, which would no longer be crispy and tasty.
When the fish is cooked, complete the dish with the sauce at the base of the plate and the steelhead trout fillet on top.
The pan-seared trout fillet with mustard cream is ready!
Plating Tips:
Create a circle with the sauce at the base of the plate and place the pan-cooked trout in the center. Complete the dish with fresh salad, oven-baked potatoes, or roasted vegetables.
Wine Pairing for Pan-Seared Trout:
For the best pairing with the pan-seared trout fillet, I recommend a fresh and fruity white wine like a Sauvignon Blanc or Garda Tocai Doc. The acidity of these wines pairs perfectly with the delicacy of the fish and enhances its flavor.
