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Pan-Seared Trout Steaks

Give this ridiculously good fish a try! Pan-seared trout steaks are about as simple as it gets, yet they're also incredibly good for you — packed with vitamins and minerals your body needs. The dish comes together pretty quickly, especially if you start with pre-cut fish steaks.

maasikaAuthor avatar
Recipe author
Trout steak in a frying pan
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 58 % 18 g
Fats 35 % 11 g
Carbohydrates 6 % 2 g
181 kcal
GI: 50 / 0 / 50
    1. All you need for this dish is fish fillet, cut into steaks of roughly equal size, no more than 3/4 inch (2 cm) thick. To make it easier, you can buy ready-cut trout steaks at the store. Rinse them well under running water, scale them if needed, and pat them dry with paper towels. If the trout was frozen, let it thaw naturally at room temperature. 2. In a small bowl, combine the sugar, salt, and freshly ground black pepper. 3. Set a nonstick skillet over the heat, add just a little neutral-flavored oil (trout is already fairly rich on its own), and let it get hot. Rinse a few sprigs of fresh rosemary and thyme under running water, pat them dry, and drop them into the hot oil. Let the herbs warm through for about a minute. 4. Now, leaving the rosemary and thyme in the pan, add the trout steaks. Sprinkle the salt-sugar-pepper mixture over the top of the fish. Sear the trout on one side until golden, 3–4 minutes, then flip the steaks. Season the other side with the rest of the mixture and sear for about 3 more minutes, until the crust is golden and appetizing. 5. Then cover the pan, lower the heat, and cook the fish for another 3–4 minutes. Check the steaks for doneness by piercing them with the tip of a fork or knife — the juices that run out should be clear. If the juices are cloudy, the fish is still raw and needs more time. 6. Take the pan off the heat and transfer the seared trout steaks to a nice serving platter. Steamed rice or fresh vegetables make a good side. Garnish the fish with lemon wedges and fresh herbs. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Lemon - 16  kcal/100g
  • Lemon zest - 47  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Thyme - 101  kcal/100g
  • Dried thyme - 276  kcal/100g
  • Thyme - 276  kcal/100g
  • Granulated sugar - 398  kcal/100g
  • Sugar - 398  kcal/100g
  • Vegetable oil - 873  kcal/100g
  • Salt - 0  kcal/100g
  • Fresh frozen soup greens in a package - 41  kcal/100g
  • Greenery - 41  kcal/100g
  • Rosemary fresh - 131  kcal/100g
  • Trout steak - 166  kcal/100g

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