Pan-Seared Trout with Garlic Sautéed Broccoli

Quick Summary

A balanced, high-protein dinner featuring tender trout fillets with a golden, crispy skin served alongside vibrant, garlic-infused broccoli. Ready in under 30 minutes, this meal is perfect for a clean, nutrient-dense weeknight dinner.

Ingredients

Method

1. 1. Pat the trout fillets completely dry with paper towels. Season both sides generously with sea salt and black pepper.
2. 2. Heat one tablespoon of olive oil in a large non-stick skillet over medium-high heat. Place fish skin-side down. Cook undisturbed for 4-5 minutes until the skin is crisp.
3. 3. Flip the fillets carefully. Cook for another 2-3 minutes until opaque. Remove from the pan and set aside.
4. 4. Add the remaining oil and butter to the same pan. Toss in the broccoli and sauté for 5-6 minutes until bright green and tender-crisp. Add the garlic in the last minute.
5. 5. Plate the fish, top with the broccoli, and finish with a sprinkle of fresh lemon zest and parsley.

Nutrition Snapshot

Frequently Asked Questions

Can I substitute trout with another fish?

Yes, salmon or char are excellent substitutes as they have similar oil content and flake texture.

How do I know when the trout is cooked?

The flesh should be opaque and flake easily when pressed gently with a fork.

Is this meal gluten-free?

Absolutely. This recipe uses only whole, unprocessed ingredients that are naturally gluten-free.