Pan-Seared Trout: Crispy, Quick, Delicious

Pan-seared trout fillets are a delicious and easy dish to make at home. With a similar flavour profile to salmon but milder and less expensive, trout is a great option for a simple weeknight dinner. The thin fillets are ready in just 15-20 minutes and can be seasoned with salt, pepper, and spices like coriander, paprika, and garlic powder. The key to achieving a crispy skin is to pat the fillets dry before placing them skin-side down in a hot pan with oil or butter. After a few minutes, flip the fillets and cook for another few minutes until the flesh is opaque and flakes easily with a fork. Serve with lemon wedges and enjoy!

Cleaning and preparing the trout

Cleaning and preparing trout is a simple process, but it requires a few careful steps. Here is a detailed guide:

Cleaning the Trout:

• Hold the trout with its belly facing up. Using a sharp, thin, and flexible knife, carefully slice the trout's belly from its throat down to the exit hole, being cautious not to puncture the intestines.
• Open the trout's belly and remove the guts, then discard them. Rinse the fish under running water, using the tip of the knife to scrape out any remaining black residue, typically found along the fish's spine at the bottom of the cavity.
• Cut off the head of the trout, just before the pectoral fin. Rinse the fish thoroughly, both inside and out.
• If you plan on eating the skin, descale the trout. Use your knife to scrape from the tail to the gills. If you don't plan to eat the skin, descaling is not necessary, but it is recommended to ensure the fish is scaled before cooking.

Preparing the Trout Fillets:

• To butterfly the trout, start at the tail and carefully slide your knife between the flesh and the bones, separating the meat from the bones as you go. Flip the trout over and repeat on the other side.
• Use kitchen shears or scissors to cut through the base of the ribs along the backbone. Then, carefully lift out and remove the backbone and rib cage.
• With the spine removed, your trout is now butterflied and ready to be turned into fillets. You should now have beautiful, flattened fillets that are easy to pan-fry.
• Pat the trout fillets dry with paper towels. This step is crucial to achieving crispy skin and ensuring the fish doesn't stick to the pan.
• Season the fillets with salt and pepper on both sides. You can also add other seasonings like garlic powder, paprika, or dried thyme for extra flavour.
• If desired, you can create a thin coating of seasoned flour on your fillets. This adds texture and protects the delicate fish from burning in the pan. Simply dredge the fillets in flour, shaking off any excess.

Now that your trout is cleaned and prepared, it's ready for the pan-searing step!

Choosing the right oil

When pan-searing trout fillets, it's important to choose an oil with a high smoke point to prevent the oil from smoking and giving your trout an unpleasant taste. Here are some recommended oils for pan-searing trout:

• Extra virgin olive oil is a popular choice for pan-searing trout. It has a smoke point of around 410°F (210°C), which is suitable for the medium-high heat typically used for pan-searing trout. It adds a subtle fruity flavour to the fish.
• Vegetable oil is a good option if you're looking for a neutral-flavoured oil. It has a smoke point of around 400-450°F (204-232°C), making it suitable for the heat range used in pan-searing.
• Canola oil is another neutral-flavoured oil with a high smoke point of around 400°F (204°C). It's a good choice if you want the flavour of your trout to shine through without any interference from the oil.
• Grapeseed oil is also suitable for pan-searing due to its high smoke point of approximately 420-485°F (216-252°C). It has a neutral flavour and is often used in combination with butter for added richness.

When selecting an oil, it's important to consider the smoke point and flavour of the oil, as well as your personal preferences. Additionally, some oils may be healthier than others, so you may want to take into account the nutritional profile of the oil as well.

Getting the pan to the right temperature

Start by choosing the right type of pan. A large cast iron skillet or a nonstick pan is ideal for pan-searing trout fillets. These types of pans can retain and distribute heat effectively, ensuring even cooking.

Before placing the pan on the stove, ensure that the trout fillets have been patted dry with paper towels. This step is important because drying the fish helps achieve a crispy skin and reduces the chances of the fish sticking to the pan.

Now, turn on the stove and set it to medium-high heat. Place your chosen pan on the burner and let it heat up for about 3 minutes. You want the pan to get nice and hot so that the skin of the trout fillets crisps up quickly without overcooking the delicate flesh.

Add your choice of cooking fat to the pan. This could be extra virgin olive oil, vegetable oil, butter, ghee, or a combination of these. For olive oil, you'll know it's ready when you see wave-like ripples on the surface. If you're using butter, wait until it starts foaming before adding the fish.

To test if your pan is at the right temperature, you can perform a flour test. Simply throw a pinch of flour into the pan and wait for it to bubble a little. This indicates that the pan is hot enough. Be careful not to let the oil or butter smoke or bubble too much, as this means it's too hot and could burn your fish.

Once your pan is at the right temperature, it's time to add the trout fillets. Place them skin-side down in the pan and let them cook undisturbed for a few minutes until the skin is crispy and golden brown. Then, flip them over and cook the other side briefly.

By following these steps and paying attention to the visual and sensory cues, you'll ensure that your pan is at the right temperature for perfectly pan-seared trout fillets.

How to get crispy skin

To get crispy skin on your pan-seared trout fillets, follow these steps:

Dry and season the fish

Pat the fillets dry with a paper towel. This will help to minimise splattering and encourage the skin to crisp up. Season with salt and pepper to taste. You can also add other spices like coriander, paprika, and garlic powder if you want a more complex flavour profile.

Use a non-stick pan

Heat oil in a non-stick pan over medium-high heat. It is important to get the pan hot so that the skin crisps up quickly before the flesh overcooks. A cast-iron skillet is a good option.

Fry skin-side down

Place the trout fillets skin-side down in the pan. This is crucial for achieving crispy skin. Fry for 3-4 minutes until the skin is browned and crisp. The fish will be almost cooked through at this point.

Flip and briefly cook the other side

Using a flat or fish spatula, carefully flip each fillet and cook for an additional 1-2 minutes. The trout is done when the flesh is just cooked through and starting to flake.

Serve skin-side up

Serve the trout fillets skin-side up to prevent the skin from becoming soggy. Accompany with lemon wedges to spritz over the fish, and your choice of sides, such as rice, roasted vegetables, or mashed potatoes.

How to serve the trout

Once your trout fillets are cooked, it's time to serve them. Here are some tips and suggestions to make your dish even more delicious and enjoyable:

• Plating: It is recommended to serve the trout fillets skin-side up to prevent the skin from becoming soggy. You can place them on a bed of sautéed spinach or steamed spinach, or simply on a plate with your chosen sides.
• Squeezing Lemon: Adding a squeeze of fresh lemon juice to the cooked trout fillets can enhance their flavour. You can also serve the trout with lemon wedges on the side, allowing diners to add a spritz of lemon as they please.
• Sides: Trout is a versatile dish and can be paired with a variety of sides. Some popular options include rice, roasted vegetables (such as broccoli, cherry tomatoes, or broccolini), mashed potatoes, or baked sweet potato fries. You can also serve it with a salad, such as a Shirazi salad, chickpea salad, or Mediterranean couscous salad.
• Sauces: Consider serving the trout with a tangy sauce, such as tzatziki, or a drizzle of tahini.
• Herbs: Adding fresh herbs like parsley or dill to the trout or its accompanying dishes can enhance the flavour and presentation.
• Leftovers: If you have any leftover trout, it can be stored in an airtight container in the fridge for up to 2-3 days. Reheat it gently in the microwave or oven before serving. Alternatively, you can eat the leftovers cold or at room temperature with a warm side dish.

Frequently asked questions