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Steelhead Trout Recipe

Steelhead Trout Recipe (Best 10-Minute Meal)

A quick and flavorful pan-seared steelhead trout recipe ready in just 10 minutes. The fish develops a crispy golden crust while staying tender and flaky inside, making it a perfect healthy weeknight dinner.
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Prep Time 3 minutes
Cook Time 7 minutes
Total Time 10 minutes
Servings: 4
Course: Main Course
Cuisine: American
Calories: 260
Ingredients Equipment Method Notes

Ingredients
  

  • 4 steelhead trout fillets (about 6 oz each)
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 1 tsp paprika
  • ½ tsp salt
  • ½ tsp black pepper
  • 1 tbsp lemon juice
  • 1 tbsp butter
  • 1 tbsp chopped fresh parsley
Optional Garnish
  • lemon wedges
  • sliced green onions

Equipment

  • Skillet or cast-iron pan
  • Spatul
  • Cutting board
  • Knife
  • Measuring spoons

Method
 

  1. Prepare the Fish

    Pat the trout fillets dry with paper towels and season with salt, pepper, and paprika

  2. Heat the Pan

    Heat olive oil in a large skillet over medium-high heat.

  3. Sear the Trout

    Place the trout fillets skin-side down in the hot pan and cook for 4 minutes until the skin becomes crispy.

  4. Flip and Finish

    Turn the fillets carefully and cook for another 2–3 minutes until the fish flakes easily with a fork.

  5. Add Garlic Butter

    Add butter and minced garlic to the pan and spoon the melted butter over the fish.

  6. Serve

    Drizzle with lemon juice and garnish with parsley before serving.

Notes

  • Always start cooking the fish skin-side down to get a crispy texture.
  • Avoid flipping the fish more than once to keep it intact.
  • Let the fish rest for 1–2 minutes before serving to keep it juicy.
 

Nutrition Information (Per Serving)

Nutrient Amount
Calories 260 kcal
Protein 32 g
Carbohydrates 1 g
Fat 14 g
Saturated Fat 3 g
Cholesterol 85 mg
Sodium 340 mg
Fiber 0 g
Sugar 0 g
 
Cook the trout skin-side down for most of the cooking time so the skin becomes perfectly crispy while the fish stays tender inside.