Trout with Rustic Green Sauce

Elevate your dinner game with this vibrant and flavorful Trout with Rustic Green Sauce! This recipe features tender, pan-seared trout fillets perfectly seasoned and topped with a zesty, herb-packed sauce made with fresh parsley, cilantro, and chives. The rustic green sauce, studded with capers and brightened with fresh lemon juice, adds a delightful tang and a hint of heat from red pepper flakes. Ready in just 30 minutes, this dish is elegant enough for entertaining yet simple enough for a weeknight meal. Serve this masterpiece over roasted vegetables, alongside crusty bread, or with a crisp salad for a restaurant-quality experience at home. Your search for a quick, healthy, and flavor-loaded trout recipe ends here!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Trout fillets
• 1 teaspoon Salt
• 0.5 teaspoons Black pepper
• 2 tablespoons Olive oil
• 4 pieces Garlic cloves
• 0.5 cups Fresh parsley
• 0.25 cups Fresh cilantro
• 0.25 cups Fresh chives
• 2 tablespoons Capers, drained
• 2 tablespoons Lemon juice
• 0.25 teaspoons Red pepper flakes
• 2 tablespoons Neutral oil (e.g., canola or vegetable oil)

Directions

Step 1

Season the trout fillets on both sides with salt and black pepper. Set aside to let the seasoning permeate the fish while you prepare the green sauce.

Step 2

In a food processor or blender, combine garlic cloves, fresh parsley, fresh cilantro, fresh chives, capers, lemon juice, red pepper flakes, and olive oil. Pulse until the mixture becomes a chunky, rustic green sauce. Taste and adjust seasoning with more salt or lemon juice if needed. Set aside.

Step 3

Heat a large skillet over medium-high heat and add the neutral oil.

Step 4

Once the oil is shimmering but not smoking, place the trout fillets in the skillet, skin-side down. Cook for 3-4 minutes, pressing gently with a spatula to ensure even contact with the pan.

Step 5

Flip the fillets carefully and cook for an additional 2-3 minutes, or until the fish is opaque and flakes easily with a fork.

Step 6

Transfer the cooked trout to a serving platter. Spoon the rustic green sauce generously over the top of the fish.

Step 7

Serve immediately with your choice of sides, such as roasted vegetables, crusty bread, or a simple green salad.

Nutrition Facts

Serving size	1170.1 grams (1170.1g)

Amount per serving	% Daily Value*
Calories	2368

Total Fat 161.50g	207%
Saturated Fat 30.30g	152%
Polyunsaturated Fat 2.70g
Cholesterol 667mg	222%
Sodium 3291mg	143%
Total Carbohydrate 11.90g	4%
Dietary Fiber 4.50g	16%
Total Sugars 1.20g
Protein 204.60g	409%

Vitamin D 5429IU	27143%
Calcium 617mg	47%
Iron 14mg	79%
Potassium 4161mg	89%

*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: 62.7%

Protein: 35.3%

Carbs: 2.1%