Fitness / May 11, 2023

Healthy Trout Recipe

This healthy trout recipe is tender and flaky, and served with a blanket of tarragon, dill, white wine, and a sprinkling of lemon. It is a simple, healthy, and classy main to serve as part of your next seafood dinner.

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I don’t have trout as often as I would like. I am guilty of totally overlooking it when planning a dinner that centers upon fish. I (and you, admit it) always reach for salmon or tuna or snapper and forget that trout is even an option. But I shouldn’t.

Trout is a great introduction to fish. Its taste isn’t overwhelming or “too fishy,” which makes it ideal for those who aren’t sure whether they even like fish. It’s tender and flaky but still holds up well during cooking. Like most fish, it’s incredibly good for you, and can be prepared in any number of ways.

So, if you are little hesitant to try fish or introduce fish to your family, start out with trout. This recipe is easy to follow and can be paired with a lot of sides, making it a low-maintenance entrée.

Why You Will Love This Recipe

Trout is a great sustainable fish option, especially farmed trout, as it does not deplete the natural freshwater population.
Very high in omega-3 fatty acids, trout really is a superfood
The wine in the sauce gives the trout a beautifully soft texture.
The shopping list isn’t anything extravagant. In fact, the only ingredient you’ll probably need to pick up at the store is the trout itself.

Is This Trout Recipe Healthy?

Trout, like most fish, is packed with nutrients, protein, vitamins, and minerals. It contains omega-3 fatty acids, which help heart health, brain function, and inflammation reduction.

We also add in garlic, lemon, tarragon, and dill, which all add flavor to the dish AND bring with them health benefits that include anti-inflammatory and immune-boosting properties. Lemon, meanwhile, is a good source of vitamin C.

The use of olive oil provides healthy fats, and though it features white wine and butter, the improvement in taste is worth the added calories (at least, I think so!).

INGREDIENTS

Not a long list. In fact, aside from the trout, most of these ingredients you can probably find in your pantry already!

2 trout fillets
1 tbsp olive oil
1 clove garlic, minced
1 lemon, cut into wheels
½ tsp tarragon, dried or fresh
1 tbsp fresh dill, divided
¼ cup white wine
1 tbsp butter
salt and pepper

INSTRUCTIONS

Fry

Heat a non-stick or cast iron skillet to sizzling hot. Add in the olive oil and gently put the trout in skin side down. Fry for 2 minutes, then gently turn over and remove the skin.

Add

Add the garlic, lemon, tarragon, half the dill, wine, butter, salt, and pepper to the pan and return to heat. Turn the heat down to MEDIUM and allow the fish to cook for another 2 – 3 minutes.

Sprinkle

Sprinkle on the rest of the dill.

DEVOUR!

Serving Suggestions

This is the fun part — what to serve WITH the trout! Here are some suggestions:

Healthy Mediterranean Couscous Salad: A healthy side for a healthy main. This couscous salad features couscous (natch!) and lots of bright vegetables.

Sauteed Zucchini: A simple one for those who may be short on time but still want a healthy side. As well, this recipe features lemon, salt, and pepper, so it matches well with the trout.

Roasted Red Potatoes: Another simple side that you pair with the zucchini or couscous. What’s great about these potatoes is that they won’t overpower the trout. They have a mild flavor that won’t have you feeling like the trout was the side dish!

FAQs

Can I leave out the wine?

Yes, you can leave it out; however, it will affect the taste and texture of the trout. Wine helps to keep the fish moist and adds acidity to the sauce.

Can I make a crispy-skinned trout?

Yes, you can fry the trout on HIGH heat on the skin side then turn it over and sear on the other side. If you do so, you’ll need to make the sauce separately. Also, make sure you don’t overcook the trout as it will dry out.

Can I make this dairy-free?

Yes, you can easily leave out the butter.

do i have to leave the skin on?

No, you can take it off before cooking. Bear in mind, though, that the skin is edible and adds a nice crust. It also provides flavor, as some of the fish’s natural oils can be found in the skin, and omega-3 fatty acids, which make the fish so nutritious. If you do take the skin off, handle the fish with care, as its flakiness could cause the fish to fall apart.

How to Store Healthy Trout

Let the trout cool to room temperature (but don’t leave it out for any longer than two hours). Put it in an airtight container or wrap it in plastic or aluminum. It should keep for up to 4 days in the fridge. Freezing the fish is not recommended. To reheat, set the oven to 375°F and place the fish on a baking tray lined with parchment paper. It should take 10-15 minutes. You can also fry the fish in a pan with a little bit of oil or butter on MEDIUM heat until warmed through.