Pan Seared Trout with Italian Style Salsa
Elevate your weeknight dinner with this Pan Seared Trout with Italian Style Salsa, a dish that combines perfectly crispy trout fillets with a vibrant, fresh tomato salsa bursting with Mediterranean flavors. The trout is seared to perfection, delivering a golden, crackling skin, while the warm Italian-style salsa—featuring sweet cherry tomatoes, tangy capers, fragrant basil, and a hint of red wine vinegar—provides a bright and flavorful topping. This quick and easy recipe comes together in just 25 minutes, making it a perfect choice for a healthy, elegant meal. Serve with your favorite side of roasted vegetables or a light salad for an irresistibly fresh take on seafood dining. Perfect for seafood lovers and fans of Mediterranean cuisine alike!
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Recipe Information
Ingredients
- 2 pieces trout fillets (skin-on)
- 3 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup cherry tomatoes (halved)
- 0.25 cup red onion (finely diced)
- 1 clove garlic (minced)
- 2 tablespoons fresh basil (chopped)
- 2 tablespoons flat-leaf parsley (chopped)
- 1 tablespoon capers (drained)
- 1 tablespoon red wine vinegar
- 0.5 piece lemon (juiced)
- 1 tablespoon butter
Instructions
Pat the trout fillets dry with paper towels and season both sides with 1/2 teaspoon of salt and 1/4 teaspoon of black pepper.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat.
Place the trout fillets skin-side down in the skillet. Press lightly with a spatula to ensure even contact with the pan and cook for 3-4 minutes, or until the skin is crispy.
Carefully flip the trout fillets and cook the flesh side for an additional 2-3 minutes, or until the fish is opaque and cooked through. Remove the fillets from the skillet and keep them warm by tenting with foil.
In a medium mixing bowl, combine the cherry tomatoes, red onion, garlic, fresh basil, parsley, capers, red wine vinegar, lemon juice, 1 tablespoon of olive oil, and the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper. Toss gently to combine.
Wipe out the skillet with a paper towel and melt 1 tablespoon of butter over low heat. Add the tomato salsa to the skillet and warm gently for 1-2 minutes, stirring occasionally.
Plate each trout fillet skin-side up and spoon the warm Italian-style salsa over the top.
Serve immediately and enjoy this fresh, flavorful dish!
Nutrition Facts
Calories |
825 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 67.0 g | 86% | |
| Saturated Fat | 15.9 g | 80% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 153 mg | 51% | |
| Sodium | 2776 mg | 121% | |
| Total Carbohydrate | 9.9 g | 4% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 4.7 g | ||
| Protein | 43.3 g | 87% | |
| Vitamin D | 31.8 mcg | 159% | |
| Calcium | 83 mg | 6% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1209 mg | 26% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
