4.25 from 8 votes
Pan Seared Lemon Pepper Rainbow Trout
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Rainbow Trout pan seared in fresh lemon juice and fresh ground pepper.
Course: Fish/Seafood
Cuisine: American
Keyword: lemon pepper trout, trout recipe
Servings: 4
Calories: 605 kcal
Author: Bernadette
  • 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
  • 1/2 teaspoon fine sea salt
  • 3 tablespoons olive oil
  1. 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.
  2. Cut the trout fillets into serving size pieces and pat dry.
  3. 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.
  4. 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 Facts
Pan Seared Lemon Pepper Rainbow Trout
Amount Per Serving
Calories 605 Calories from Fat 297
% Daily Value*
Total Fat 33g 51%
Saturated Fat 5g 25%
Cholesterol 197mg 66%
Sodium 468mg 20%
Potassium 1227mg 35%
Protein 70g 140%
Vitamin A 5.6%
Vitamin C 12%
Calcium 14.9%
Iron 29.3%
* Percent Daily Values are based on a 2000 calorie diet.