Trout with Fennel
Elevate your dinner table with the exquisite flavors of Trout with Fennel, a simple yet sophisticated dish that celebrates fresh, wholesome ingredients. Perfectly seared trout fillets pair beautifully with caramelized fennel, garlic, and a zesty lemon-dill sauce, creating a harmonious blend of vibrant and delicate flavors. A splash of white wine adds a touch of refinement, while the tender, aromatic fennel transforms the dish into a memorable culinary experience. Ready in just 35 minutes, this gluten-free option is ideal for weeknight dinners or special occasions. Garnished with fennel fronds and dill, this recipe is as visually impressive as it is delicious—perfect for those seeking a healthy, elegant seafood entrée.
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Recipe Information
Ingredients
- 4 pieces trout fillets
- 1 large fennel bulb
- 3 tablespoons olive oil
- 1 medium lemon
- 2 cloves garlic
- 2 tablespoons unsalted butter
- 2 tablespoons fresh dill
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup white wine
Instructions
Rinse and pat dry the trout fillets with paper towels. Season both sides of the fillets with a pinch of salt and black pepper.
Trim the fennel bulb, removing the stalks and any tough outer layers. Thinly slice the fennel bulb crosswise and set aside. Reserve the fennel fronds for garnish.
Mince the garlic cloves and zest the lemon. Cut the lemon in half and juice it, reserving the juice.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the trout fillets skin-side down. Cook for 3-4 minutes, until the skin is golden and crisp. Flip the fillets carefully and cook for another 2-3 minutes, until the flesh is opaque and flakes easily with a fork. Transfer the trout to a plate and cover loosely with foil to keep warm.
In the same skillet, add the remaining 1 tablespoon of olive oil and the butter over medium heat. Once the butter has melted, stir in the sliced fennel. Sauté for 5-6 minutes, until the fennel softens and begins to caramelize.
Add the minced garlic and lemon zest to the skillet, stirring for 1 minute until fragrant.
Deglaze the pan with the white wine, scraping up any browned bits from the bottom of the skillet. Allow the liquid to reduce by half, about 2-3 minutes.
Stir in the lemon juice and chopped fresh dill, combining well with the fennel mixture. Season the mixture with the remaining salt and black pepper to taste.
Return the trout fillets to the skillet, placing them on top of the fennel mixture. Spoon some of the fennel and sauce over the trout. Cook for an additional 2 minutes to reheat the fish.
Transfer the trout and fennel mixture to serving plates. Garnish with reserved fennel fronds and an extra sprig of dill, if desired. Serve immediately.
Nutrition Facts
Calories |
471 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.8 g | 46% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 121 mg | 40% | |
| Sodium | 609 mg | 26% | |
| Total Carbohydrate | 8.9 g | 3% | |
| Dietary Fiber | 3.1 g | 11% | |
| Total Sugars | 3.7 g | ||
| Protein | 31.5 g | 63% | |
| Vitamin D | 15.1 mcg | 75% | |
| Calcium | 83 mg | 6% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 901 mg | 19% | |
*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.
