Site Overlay

PAN-SEARED TROUT FILETS WITH MIXED SPRING VEGETABLES AND HERBS

By Delicious Recipes!Posted on
PAN-SEARED TROUT FILETS WITH MIXED SPRING VEGETABLES AND HERBS

PAN-SEARED TROUT FILETS WITH MIXED SPRING VEGETABLES AND HERBS

This vibrant dish was created from a handful of fresh vegetables saved from last week’s cooking and paired with fresh trout filets. Feel free to adjust quantities and add your favorite fresh veggies. The key is freshness and simple, bright flavors to complement the delicate fish.

🕒 Prep Time: 10 minutes

🍳 Cook Time: 20 minutes
🍽️ Servings: 2

Ingredients

  • 2 trout filets (from one large trout if filleting yourself)
  • 1 small zucchini (~150 g)
  • 50 g peas
  • 50 g green beans
  • 50 g asparagus (or yellow wax beans)
  • ½ bell pepper
  • 2 small tomatoes (preferably sweet, local variety)
  • 2 garlic cloves
  • 1 sprig thyme
  • 10 basil leaves
  • ½ cup water
  • 2 tbsp olive oil
  • 1 tbsp unsalted butter
  • Salt, black pepper, chili flakes (to taste)

Instructions

  1. Check trout filets for any bones and remove with tweezers. Pat dry with paper towels. Season the flesh side (not skin) with salt, pepper, and chili flakes. Optionally, cut each filet crosswise into two pieces.
  2. Heat oil in a large skillet that fits the filets snugly. Place filets skin-side down and cook over medium heat for 3 minutes. Cover and cook for another 2.5 minutes.
  3. Add butter, thyme, and garlic cloves cut into quarters around the fish. Shake the pan vigorously front to back to melt butter and infuse flavors. Cook an additional 1 minute, spooning pan sauce over filets occasionally.
  4. Transfer filets skin-side up to a plate, sprinkle coarse salt on the skin, and cover loosely with foil to keep warm.
  5. Add chopped vegetables to the skillet: zucchini quartered lengthwise and sliced, green beans and asparagus cut into segments, diced bell pepper, and peas. Sauté, stirring frequently, for 2 minutes.
  6. Grate one tomato in halves and peel and dice the other after blanching. Add tomatoes, water, salt, and pepper to skillet. Cover and simmer over medium heat for 10 minutes, stirring occasionally.
  7. Remove lid and simmer uncovered 5 more minutes to reduce sauce slightly. Adjust seasoning.
  8. Turn off heat and stir in torn basil leaves.
  9. Divide vegetables and sauce between two plates, top with trout filets, and serve immediately.

💡 Tips

  • Removing bones and drying filets ensures perfect sear and texture.
  • Use fresh, seasonal vegetables for best flavor and color.
  • Shake the pan to baste fish in flavorful butter sauce.
  • Serve with light sides like steamed rice or crusty bread for a complete meal.

🎉 Perfect For

  • Light, healthy dinners
  • Showcasing fresh spring vegetables
  • Simple yet elegant fish meals

📝 Final Thoughts

This pan-seared trout with vibrant mixed vegetables is a quick, fresh, and elegant dish perfect for celebrating the season’s bounty while enjoying delicate, flavorful fish.