Ingredients:
Steelhead Trout
- 1.5 lb steelhead trout (3 fish fillets)
- 1 tablespoon Italian herb seasoning (dried thyme, oregano, parsley, combined)
- salt to taste
- 1 tablespoon olive oil
Lemon Caper Sauce Ingredients:
- 2 tablespoons capers (drained)
- 4 cloves garlic (minced)
- 3 tablespoons lemon juice (freshly squeezed)
- 2 tablespoons butter (softened)
Directions:
- Season the skinless side of steelhead trout fillets with Italian herb seasoning and salt (generously).
- In a large skillet, heat 1 tablespoon of olive oil on medium heat until hot but not smoking. (Note: 1 tablespoon of olive oil is enough as fish will release lots of its own oil – steelhead trout is a fatty kind of fish).
- Add steelhead trout fillets, skin side up, non-skin side down. Cook for about 2 minutes on medium heat, making sure the oil does not smoke.
- Turn the fillets over, skin side down. Cook for another 2 minutes on medium-low heat (keeping oil from burning).
- Remove from heat, close the pan with the lid, and let the trout sit for 5-10 minutes until flaky and cooked through completely.
- After the fish is cooked through, using a spatula, carefully remove trout fillets to the plate, separating the fillet from the skin (skin will remain on the bottom of the pan). Carefully scrape the fish skin off the bottom of the pan, making sure to leave the fish oil in the pan.
- Add capers, diced garlic, and lemon juice to the same skillet with oil in which you just cooked the trout.
- Cook the sauce on medium-low heat for about 1 minute, until garlic softens a bit. Remove from heat.
- Add 2 tablespoons of butter, off heat, to the lemon caper sauce, stirring, until the butter melts and forms a creamy mixture.
- Add cooked steelhead trout fillets back to the pan, spoon sauce over the fish, and serve.
Nutrition:
Calories: 458
Fat 27g
Saturated Fat 8g
Cholesterol 151 mg
Sodium 333mg
Carbohydrates 3g
Protein 47g