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. ---
Estimated 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
*Values are estimates based on USDA data and mathematical calculations. Actual values may vary. Where data are unavailable, those contributions are excluded. Calories, Carbohydrates, Protein, Fat, Saturated fat, Cholesterol, Fiber, Sugar, Sodium, Potassium, Calcium, Iron, Vitamin A, Vitamin C and Vitamin D are known subtotals. Missing contributions are unknown, not zero.