One of my social media followers requested more fish recipes, and I love getting requests! I went to the grocery store and was inspired when I saw these beautiful trout fillets. I knew that trout was lean and a great source of protein, and I also knew that there would be very little I would need to do to make them delicious!

This perfectly pan fried trout fillet paired with my fresh Tabouli Salad resulted in a high protein, high fiber, low calorie meal that was light and nutrient packed, and really satisfying too! The trout fillet is seared to crispy, flaky perfection with a little butter and oil, and very simple seasonings, it is great for meal prep, and it is so good the next day too!

Makes 3 servings:
40g Protein & 330 Calories for 150g (a little over 5oz) of Trout
46g Protein, 6g Fiber, 568 Calories when you add 1 serving of my Tabouli Salad

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Pan Fried Trout Fillet!

Author: fitover50foodie@gmail.com Cooking Method: Pan Fried, Stovetop Cuisine: American, Mediterranean Courses: Dinner, Meal Prep Ideas Recipe Keys: E Easy Meal E Easy Nutrition H High Protein Dinner Meal Prep N Nutritious Dinner

Difficulty: Beginner

Servings: 3

Dietary:

High Protein L Low Calorie L Low Carb L Low Fat

Description

Trout is a beautiful, very mild, clean-tasting fish that holds up really well to this simple pan frying technique!

Ingredients

Scale

1/2x 1x 2x 3x

• 3 tbsp Flour
• ¹⁄₄ tsp Garlic Powder
• ¹⁄₄ tsp Lemon Pepper Seasoning
• ¹⁄₂ tsp Dried Parsley
• ¹⁄₄ tsp Salt
• ¹⁄₄ tsp Black Pepper
• 1 lb Trout Fillets (3 1/3 lb fillets)
• 1 tbsp Grapeseed Oil
• 1 tbsp Butter

Instructions

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1. Combine the flour with the seasonings in a small bowl.

2. Sprinkle about 1/3 of the flour mixture on a baking sheet in a thin layer.

3. Coat the trout fillets on both sides, continuing to sprinkle the flour mixture on the baking sheet until all of the fillets are lightly coated.

4. Melt the butter in the grapeseed oil in a large, nonstick skillet over medium-high heat.

5. When the butter is melted and foamy, add the trout fillets, flesh side down and cook for 2-3 minutes, until lightly browned.

6. Flip the fillets and cook 2-3 minutes on the skin side, until the skin is crispy, and enjoy!

Keywords: Easy Fish Recipe, Easy Trout Fillet, Fish Dinner, Fish Supper, Mediterranean Fish Recipe, Trout Recipe, Fit Over 50, Weight Loss Meals, High Protein Dinner, Nutritious Dinner, Meal Prep