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Pan Fried Trout Fillet!

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
Cooking Method: ,
Cuisine: ,
Courses: ,
Difficulty: Beginner
Servings: 3
Dietary: High Protein, Low Calorie, Low Carb, Low Fat
Description

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

Ingredients
  • 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
  1. 1

    Combine the flour with the seasonings in a small bowl.

  2. 2

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

  3. 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. 4

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

  5. 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. 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
Read it online: https://fitover50foodie.com/recipe/pan-fried-trout-fillet/
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FitOver50Foodie
I make delicious and satisfying high protein, high fiber, low calorie meals!

When I hit my 50s and went into menopause, it felt like my body had been taken over by an alien! Despite cooking at home and eating whole, clean foods, I started gaining weight, felt exhausted all the time, and—let’s be honest—I was mad at everyone!

I found myself visiting doctors often, desperate to feel healthy again.

Everything changed when I discovered the power of prioritizing protein at every meal and lifting heavy weights to build muscle! I finally feel like myself again!

I make delicious and satisfying high protein, high fiber, low calorie meals that work if you are in a calorie deficit, looking for protein, trying to build and retain muscle or just want some inspiration in the kitchen for what to cook and eat!

I can’t wait for you to join me in my kitchen!