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    Home » Recipes » Seafood/Shellfish

    January 10, 2014

    Pan Seared Lemon Pepper Rainbow Trout

    Jump to Recipe Print Recipe

    Quick, easy pan seared lemon pepper rainbow trout, with fresh squeezed lemon juice, fresh ground pepper, and garlic, makes an easy weeknight dinner.

    Quick, easy pan seared lemon pepper rainbow trout, with fresh squeezed lemon juice, fresh ground pepper, and garlic makes an easy weeknight dinner.

    We eat fish at least once a week here, and it's always fresh fish, not fish sticks like most kids like. No, my little girl prefers real fish, and I couldn't be happier! She has never been a big eater, not since birth,  and there are only a few things she will go so far as to ask for. "Fishy and rice" is one of them. She won't eat shellfish, though I'm working on that.

    Original photo from a few years ago:

    Pan Seared Lemon Pepper Rainbow Trout

    Lemon Pepper Trout

    I bought these rainbow trout fillets on a recent trip to one of the better grocery stores in my area since we like it and the other stores don't normally carry it. We live in an area where there is a supply of trout in our rivers and lakes, but my husband hasn't gone fishing in many years, and even if he did, I've never gutted a fish and don't think I want to start now. I'll leave that to the fish mongers. Or my husband, but I'm leaving the house. If your not as squirmish as me, this rainbow trout recipe would be great for freshly filleted.

    I've only made trout a few times, but my favorite way to make most fish is simple, with few other ingredients. I had a bag of lemons in my fridge so I had the chance to use fresh lemon juice, but there is nothing wrong with bottled real lemon juice if that's what you have. I leave the skin on the trout because I love it slightly crispy but I would remove it if you are watching your cholesterol. In my opinion, this is the best recipe for trout.

    Quick, easy pan seared lemon pepper rainbow trout, with fresh squeezed lemon juice, fresh ground pepper, and garlic makes an easy weeknight dinner.

    I prefer to pan sear rather than bake trout. Make this fish in a cast iron skillet if you have one. I had to make it in two batches and keep the first batch warm in the oven because my skillet is a bit too small, but the first batch keeps fine without drying out in a oven set to 215 degrees F. The garlic does brown quite a bit, frequent stirring will prevent it from burning, and the second batch is just as flavorful as the first.

    Looking for more fish recipes, after you try this lightly pan-fried trout? Check these out:

    Italian Panko Baked Haddock 

    Castaway's Wreck Diver-Style Lionfish 

    Honey Garlic Salmon

    Tuna Cakes with Garlic Lemon Aioli 

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    Print Recipe
    4.08 from 13 votes

    Pan Seared Lemon Pepper Rainbow Trout

    Rainbow Trout pan seared in fresh lemon juice and fresh ground pepper.
    Prep Time10 minutes mins
    Cook Time10 minutes mins
    Total Time20 minutes mins
    Course: Fish/Seafood
    Cuisine: American
    Keyword: lemon pepper trout, trout recipe
    Servings: 4
    Calories: 605kcal
    Author: Bernadette

    Ingredients

    • 4 trout fillets cut into serving size pieces
    • juice of 2 lemons
    • 2 cloves garlic minced
    • 1 tablespoon chopped fresh parsley
    • 1 teaspoon fresh ground black pepper
    • ½ teaspoon fine sea salt
    • 3 tablespoons olive oil

    Instructions

    • Put lemons in the microwave on high for 30 seconds (these were right out of the fridge, reduce to 20 seconds if room temperature). Roll lemons on a clean surface, slice in half and squeeze juice into a small container. Mix in the chopped parsley, pepper and salt.
    • Cut the trout fillets into serving size pieces and pat dry.
    • Heat the olive oil in a cast iron skillet or large pan over medium heat. Add the garlic,stir, then add the fillets, skin side down and cook for 5 minutes. Carefully turn the fish using fish tongs if you have them (if you don't I HIGHLY recommend them), and cook for 2 minutes more. Turn again so the skin side is down, turn off heat and pour the lemon juice mixture over the fillets. Let stand for a few minutes before serving.
    • If working in two batches: Preheat oven to 215 degrees F. Cook as directed above, adding half of the lemon juice mixture to the first batch and reserving the rest for the next batch, then remove to an oven safe dish. Keep in the preheated oven while preparing the second batch. Do not add additional oil or garlic to the pan before cooking second batch.

    Nutrition

    Calories: 605kcal | Protein: 70g | Fat: 33g | Saturated Fat: 5g | Cholesterol: 197mg | Sodium: 468mg | Potassium: 1227mg | Vitamin A: 280IU | Vitamin C: 9.9mg | Calcium: 149mg | Iron: 5.3mg
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    Reader Interactions

    Comments

    1. Donna says

      September 10, 2019 at 5:14 pm

      You mention leaving the skin on until crispy... Do you eat the skin?
      Just wondering... Love you recipe.
      Thanks

      Reply
      • Bernadette says

        September 11, 2019 at 3:04 pm

        Hi Donna, I have eaten the skin before. I prefer the skin on salmon, I think.

        Reply
      • Kathryn Kimiecik Foley says

        August 02, 2020 at 9:23 am

        fish skin is Omega 3 fatty acids. It is very good for you to keep cholesterol DOWN. Eat the skin when it crisps up! Delicious.

        Reply
    2. Vicci says

      March 19, 2018 at 12:43 am

      Grew up on fresh water lake trout! Mom always fried in cast iron pan. Your recipe was even better then Moms.

      Reply
      • Bernadette says

        March 19, 2018 at 10:26 am

        Awesome, thanks Vicci!

        Reply
    3. Sandra says

      August 05, 2017 at 12:49 pm

      Simple melt-in-your-mouth perfection.merci.

      Reply
    4. Stephen Bowier says

      July 19, 2017 at 3:55 pm

      Used lake trout and coconut oil, out of olive. Great! Nice simple and delicious recipe. Put cast iron pan on bbq, too warm in house.

      Reply
      • Bernadette says

        July 19, 2017 at 3:59 pm

        Hi Steven, I'm glad you liked it. That's a great idea putting the pan on the grill!

        Reply
    5. Mathew says

      April 17, 2017 at 7:21 pm

      Try it with clarified butter instead of olive oil. A whole new level of amazing

      Reply
      • Bernadette says

        April 17, 2017 at 8:05 pm

        Hi Matthew, I'll have to try that if we get some trout this year. Trout season just started here on Saturday.

        Reply
    6. Semele says

      November 11, 2016 at 11:24 am

      I made this last night. It was great. Thanks!

      Reply
      • Bernadette says

        November 13, 2016 at 8:05 pm

        Thanks, Semele, I'm glad you liked it!

        Reply
    7. Cindy ~Hun... What's for Dinner? says

      January 10, 2014 at 8:06 pm

      I grew up on trout that my dad would catch. Though I prefer the milder fish, like perch, this would be a fabulous way to prepare trout.

      Reply
      • Bernadette says

        January 10, 2014 at 8:19 pm

        I don't think I've ever had perch, we like salmon, catfish, and tilapia here. This way is good with tilapia, too 🙂 Thanks Cindy!

        Reply
    4.08 from 13 votes (13 ratings without comment)

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