Trout Fillets in Garlic Butter Sauce

A healthy and delicious meal that will impress you with its quick and easy preparation. This easily digestible dinner, rich in lean proteins and healthy omega-3 fatty acids, is also suitable for more formal occasions.

Details

  • Preparation Time: 10 minutes
  • Cooking Time: 15 minutes
  • Difficulty: 1
  • Spiciness: 0
  • Number of Servings: 4

Ingredients

  • 2 piece Fish, trout

  • pieces Salt, table

  • 2 spoons Oil, olive

  • pieces Garlic, fresh

  • 3 spoons Juice, lemon

  • 2 spoons Alcohol, Wine, White

  • 2 spoons Butter, unsalted

  • pieces Parsley, fresh

Steps

  1. Place the fish fillets on a clean work surface and pat them dry with a paper towel. Season the side without skin with salt and pepper. Peel the garlic and finely chop it, then rinse the parsley under running water, shake it dry, and roughly chop it.

  2. Place a large pan on the stove and pour in the olive oil. Wait for the oil to heat up, then place the fish fillets in the pan with the skin side facing up. Cook over medium heat for 3-5 minutes until the bottom side is golden brown.

  3. Carefully flip the fillets using a spatula and let them cook on the skin side for about 4 minutes. Be careful not to let the oil start smoking, so adjust the temperature if necessary.

  4. Once the fillets are browned on the bottom side, remove the pan from the heat and cover it with a lid. Let it sit for 5 to 10 minutes so the fish cooks through. Then remove the fillets from the pan and carefully remove the skin from the bottom side.

  5. Return the pan used for cooking the fillets to the stove. Remove any bits of fish meat and skin that may have formed during cooking. Add the garlic, lemon juice, and white wine to the pan. Cook for 1-2 minutes until the garlic softens slightly, then remove the pan from the heat and add a tablespoon of chopped parsley and butter to the sauce. Stir until the butter melts and combines with the sauce.

  6. Return the cooked fish fillets to the pan. Pour the sauce over them and sprinkle the remaining chopped parsley on top. Serve the dish immediately.

Nutrition Information (Per 100g)

  • Calories: 192.17 kcal
  • Fat: 12.33 g
    • Saturated Fat: 3.67 g
  • Carbohydrates: 0.17 g
    • Sugars: 0 g
  • Protein: 16.67 g
  • Fiber: 0 g

Advice

Instead of trout, you can also use salmon fillets if desired.