Entrée: United States – Pan-Fried Rainbow Trout with Lemon and Herbs
Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.
Serving Size: 2
Approximate Time
Prep
5 min
Cook
7 min
Total
12 min
Ingredients
2 rainbow trout fillets, skin-on, about 10 oz total (283 g total) Salt and pepper, to taste 2 tbsp (30 ml) olive oil 2 cloves garlic, minced 1 lemon, thinly sliced 2 tbsp (8 g) fresh parsley, chopped
Instructions
1. Season the rainbow trout fillets with salt and pepper on both sides. 2. Heat olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant. 3. Place the trout fillets skin-side down in the skillet. Cook for 3-4 minutes until the skin is crispy and golden. 4. Flip the fillets gently, adding lemon slices on top, and cook for another 2-3 minutes until the fish is opaque and flakes easily with a fork. 5. Remove from heat, garnish with fresh parsley, and serve hot. ---
Nutritional Information*
Per serving | Servings: 2
Calories: 343 kcal
Carbohydrates: 3.9 g
Protein: 30 g
Fat: 23 g
Saturated fat: 3.5 g
Cholesterol: 82 mg
Fiber: 1 g
Sugar: 0.8 g
Sodium: 77 mg
Potassium: 585 mg
Calcium: 79 mg
Iron: 2.67 mg
Vitamin A: 41 µg RAE
Vitamin C: 22.3 mg
Vitamin D: 5.5 µg
Generated: 2026-11-05T19:33:09+00:00
*Nutrition is estimated using recipe ingredients, serving size, and USDA data. Actual values may vary. Some ingredient contributions are unavailable; the figures shown are known subtotals, not complete recipe nutrition.