Red Onion Trout

Delight your taste buds with the elegant and flavorful 'Red Onion Trout'—a dish that seamlessly blends tender, flaky trout fillets with sweet caramelized red onions, aromatic garlic, and fresh thyme. Perfectly seared for a crispy skin and basted in buttery goodness, this recipe elevates the natural richness of the trout. A touch of optional white wine adds a subtle complexity, while a burst of fresh lemon juice ties it all together. Ready in just 35 minutes, this quick and healthy seafood recipe is ideal for weeknight dinners or special occasions. Serve it with a side of roasted vegetables or a crisp salad for an unforgettable meal full of savory, citrusy perfection.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces trout fillets
• 2 large red onion
• 3 tablespoons olive oil
• 3 medium garlic cloves
• 1 tablespoon fresh thyme
• 1 medium lemon
• 2 tablespoons butter
• 1.5 teaspoons salt
• 1 teaspoon black pepper
• 0.25 cup white wine (optional)

Directions

Step 1

Peel and thinly slice the red onions. Mince the garlic cloves.

Step 2

Pat the trout fillets dry with paper towels, and season both sides with 1 teaspoon of salt and 1 teaspoon of black pepper.

Step 3

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the sliced red onions and cook for 8–10 minutes, stirring occasionally, until they begin to soften and caramelize.

Step 4

Add the minced garlic and fresh thyme to the onions, and cook for an additional 1–2 minutes until fragrant.

Step 5

Deglaze the skillet by adding the optional white wine (or 2 tablespoons of water if not using wine) to the onion mixture. Stir well, scraping the bottom of the pan to release any browned bits. Let it simmer for a minute, then transfer the onion mixture to a plate and set aside.

Step 6

In the same skillet, heat the remaining 1 tablespoon of olive oil and 1 tablespoon of butter over medium heat. Place the trout fillets skin-side down and cook for 3–4 minutes, until the skin becomes crispy.

Step 7

Flip the trout fillets gently and cook for another 2–3 minutes, or until the fish is opaque and flakes easily with a fork. Add the remaining 1 tablespoon of butter to the skillet as the fillets finish cooking and baste the fish with the melted butter using a spoon.

Step 8

Return the caramelized onions to the skillet, spooning them around and over the trout fillets. Squeeze fresh lemon juice over the fish and garnish with additional thyme if desired.

Step 9

Serve immediately with your favorite side dish, such as roasted vegetables or a light salad.

Nutrition Facts

Serving size	1465.8 grams (1465.8g)

Amount per serving	% Daily Value*
Calories	2608

Total Fat 170.40g	218%
Saturated Fat 43.10g	216%
Polyunsaturated Fat 4.70g
Cholesterol 733mg	244%
Sodium 4183mg	182%
Total Carbohydrate 41.40g	15%
Dietary Fiber 7.90g	28%
Total Sugars 15.00g
Protein 205.50g	411%

Vitamin D 5433IU	27166%
Calcium 609mg	47%
Iron 12mg	66%
Potassium 4274mg	91%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 60.8%

Protein: 32.6%

Carbs: 6.6%