Trout with Garlic and Herb Butter

September 30, 2016

Growing up on the East Coast of Canada, fish and shellfish were served often including at breakfast, lunch and dinner (or by our East Coast standards: breakfast, dinner and supper). 

It’s true, as a kid, I didn’t like seafood.  I was a picky eater and stuck to processed foods at the time.  I think I filled my “junk bucket” early on.  Now I focus on healthy eating including gluten free, free range, antibiotic and organic foods.  And yes, I LOVE SEAFOOD!

 

Back in the day, my mom served fried fresh cod fish with “scrunchions” poured over the fish.  Scrunchions are cured salt pork fried.   This stuff is dangerously good!  It’s not the healthiest “condiment” but tasty.  Let’s just say that my dad had to go on a diet in his 40’s.  True Story!

 

Let’s do the healthy version.  Trout is light, flaky and delicious.  

 

Season the flesh side of the fillets with salt and herbs.  

 Add olive oil to a pan on medium heat. Add fillets flesh side down (skin side up). Cook for about 3-5 until lightly browned.  Flip the fillets skin side down (add more oil, if needed).  Cook for another 2-4 minutes. 

Remove the pan from the heat and cover with the lid.  Let sit for 5-10 minutes until flaky and cooked through.  Remove fillets to a plate.

Add garlic, lemon juice, and white wine to the same pan with oil.  On medium-low heat cook for about 1 minute, until garlic softens.  Remove from heat.


Add 1 tablespoon of chopped parsley and 2 tablespoons of butter stirring until the butter melts and forms a creamy mixture.  Add fish to the pan and spoon sauce over the fish.  Garnish with remaining tablespoon of parsley.

 

We served the trout with a spinach and mushroom side!  Serve with your favourite vegetable for a healthy meal.

A quick shout out to Julia of Julias Album.  I found this recipe on Pinterest and made a few modifications to the ingredients (mostly amounts).  Thanks Julia for sharing!

 

http://juliasalbum.com/2015/10/trout-with-garlic-lemon-butter-herb-sauce/.

 

PREP TIME 10 mins

COOK TIME 10 mins

TOTAL TIME 20 mins

 

Serves: serves 4

 

THE GOODS!

  • 1.5 pounds trout - 2 large fish fillets with skin on the bottom

  • ½ tsp salt

  • ½ tsp each dried thyme, oregano, parsley (herbs)

  • 2 tbsp olive oil

  • 4 garlic cloves - minced

  • 2 tbsp lemon juice - freshly squeezed

  • 2 tbsp white wine – sauvignon blanc

  • 2 tbsp unsalted butter - softened

  • 2 tbsp parsley - chopped

 

LET'S DO THIS!

  1. Season the fillets with salt and herbs – flesh side

  2. Add olive oil to a pan on medium heat

  3. Add fillets flesh side down (skin side up)

  4. Cook for about 3-5 until lightly browned

  5. Flip the fillets skin side down (add more oil, if needed)

  6. Cook for another 2-4 minutes

  7. Remove the pan from the heat and cover with lid

  8. Let sit for 5-10 minutes until flaky and cooked through

  9. Remove fillets to a plate

  10. Add garlic, lemon juice, and white wine to the same pan with oil

  11. On medium-low heat cook for about 1 minute, until garlic softens

  12. Remove from heat

  13. Add 1 tablespoon of chopped parsley and 2 tablespoons of butter stirring until the butter melts and forms a creamy mixture

  14. Add fish to the pan and spoon sauce over the fish

  15. Garnish with remaining tablespoon of parsley

     

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