Pan-Fried Salmon Trout: Quick, Flavorful and Tender Recipe (Only 10 Minutes)
No more separate menus!
Have you ever cooked salmon just for yourself because your family doesn’t appreciate its strong flavor?
Pan-Fried Salmon Trout is the perfect solution!
It’s an easy and super quick main course, ideal for those who want to eat light (only 140 calories per 3.5 oz (100 g)!) but with flavor.
Its delicate taste is also enjoyed by children and by those who don’t particularly like the strong taste of salmon.
This recipe lets you serve a juicy trout in only 10 minutes of cooking! Follow my tips for moist, flavorful flesh, perfect on the first try.
- Difficulty: Very easy
- Cost: Budget-friendly
- Preparation time: 20 Minutes
- Cooking time: 10 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 4 fillets salmon trout
- 4 tablespoons extra virgin olive oil
- 1/2 cup dry white wine
- 1 clove garlic
- to taste salt
- 1 bunch parsley
- to taste pepper (optional)
Preparation and Cooking
First, prepare the trout.
Wash the fillets under cold running water and pat them dry with paper towels. Then, feel the flesh with your fingertips to locate any remaining bones. If you find any, remove them with tweezers.Wash and dry the parsley leaves. Chop them in a food processor together with the peeled, crushed garlic clove. Add the oil, a pinch of salt and pepper. Mix the mixture with a spoon.
Place the trout fillets in a container and spread the aromatic mixture over them, pressing gently so it adheres. Let rest in the refrigerator for 30 minutes so the seasoning penetrates the flesh.
Pour the fish marinade into a skillet and heat over medium heat. As soon as it sizzles, place the trout fillets with the skin side down.
Cook for 2–3 minutes per side, turning the fish gently with a spatula. Important: Do not remove the skin! It helps prevent the fish from falling apart during cooking.
Pour in the white wine, increase the heat and deglaze to evaporate the alcohol.
Plate the fish, spoon the pan sauce over it and sprinkle with fresh parsley. Skin Yes, Skin No: Always leave the skin on the fillet; it acts as a barrier and prevents the delicate flesh from falling apart while cooking.
Thicker Sauce: If you want a thicker sauce, you can add half a tablespoon of flour dissolved in a little water toward the end of cooking.
Storage: Cooked salmon trout keeps in the refrigerator, well sealed in an airtight container, for 1 day maximum.
Notes
I always leave the skin on because the flesh is very delicate and removing it could make it fall apart during cooking.
Cooked salmon trout keeps in the refrigerator, well sealed in an airtight container, for 1 day.
If you want to make the sauce thicker you can add 1/2 tablespoon of flour dissolved in a little water.
What is the difference between salmon trout and salmon?
Salmon trout (freshwater) is leaner and less caloric (about 140 Kcal every 3.5 oz (100 g)) and has a more delicate flavor compared to salmon (sea water). It’s ideal for those who don’t like a too-intense fish flavor.
Is it better to cook it with or without the skin?
It is strongly recommended to cook fillets with the skin on: the skin helps prevent the fish from falling apart while pan-frying, since the flesh is very delicate.
How do I remove any remaining bones from the trout?
After washing and drying the fillets, gently feel them with your fingertips. Remove any bones you feel with a kitchen tweezer before proceeding with the marinade.
