Trout with Rustic Green Sauce
Elevate your dinner game with this vibrant and flavorful Trout with Rustic Green Sauce! This recipe features tender, pan-seared trout fillets perfectly seasoned and topped with a zesty, herb-packed sauce made with fresh parsley, cilantro, and chives. The rustic green sauce, studded with capers and brightened with fresh lemon juice, adds a delightful tang and a hint of heat from red pepper flakes. Ready in just 30 minutes, this dish is elegant enough for entertaining yet simple enough for a weeknight meal. Serve this masterpiece over roasted vegetables, alongside crusty bread, or with a crisp salad for a restaurant-quality experience at home. Your search for a quick, healthy, and flavor-loaded trout recipe ends here!
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Recipe Information
Ingredients
- 4 pieces Trout fillets
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 2 tablespoons Olive oil
- 4 pieces Garlic cloves
- 0.5 cups Fresh parsley
- 0.25 cups Fresh cilantro
- 0.25 cups Fresh chives
- 2 tablespoons Capers, drained
- 2 tablespoons Lemon juice
- 0.25 teaspoons Red pepper flakes
- 2 tablespoons Neutral oil (e.g., canola or vegetable oil)
Instructions
Season the trout fillets on both sides with salt and black pepper. Set aside to let the seasoning permeate the fish while you prepare the green sauce.
In a food processor or blender, combine garlic cloves, fresh parsley, fresh cilantro, fresh chives, capers, lemon juice, red pepper flakes, and olive oil. Pulse until the mixture becomes a chunky, rustic green sauce. Taste and adjust seasoning with more salt or lemon juice if needed. Set aside.
Heat a large skillet over medium-high heat and add the neutral oil.
Once the oil is shimmering but not smoking, place the trout fillets in the skillet, skin-side down. Cook for 3-4 minutes, pressing gently with a spatula to ensure even contact with the pan.
Flip the fillets carefully and cook for an additional 2-3 minutes, or until the fish is opaque and flakes easily with a fork.
Transfer the cooked trout to a serving platter. Spoon the rustic green sauce generously over the top of the fish.
Serve immediately with your choice of sides, such as roasted vegetables, crusty bread, or a simple green salad.
Nutrition Facts
Calories |
418 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.4 g | 43% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 105 mg | 35% | |
| Sodium | 641 mg | 28% | |
| Total Carbohydrate | 2.8 g | 1% | |
| Dietary Fiber | 1.0 g | 4% | |
| Total Sugars | 0.2 g | ||
| Protein | 31.0 g | 62% | |
| Vitamin D | 15.0 mcg | 75% | |
| Calcium | 55 mg | 4% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 626 mg | 13% | |
*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.
