Pan-Seared Sea Trout with Brown Butter

Pan-Seared Sea Trout with Brown Butter recipe videos

Pan-Seared Sea Trout with Brown Butter is a classic European dish featuring a delicate, flaky fish fillet cooked in a skillet until golden, then finished with a sauce of butter cooked until nutty and aromatic. The primary ingredients are sea trout fillets, butter, and often a squeeze of lemon or fresh herbs like parsley. This preparation is particularly popular in French and Scandinavian cuisines.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, with virtually no carbohydrates. It is an excellent source of omega-3 fatty acids, vitamin D, and selenium, and a typical serving contains approximately 350-450 calories.

Nutrition breakdown

Calories	400 kcal
Protein	35 g
Carbs	0 g
Fat	28 g
Fiber	0 g
Sugar	0 g
Sodium	120 mg
Vitamin D	14.2 mcg
Selenium	38.4 mcg
Phosphorus	350 mg
Vitamin B12	4.8 mcg
Niacin (B3)	10.2 mg
Potassium	520 mg
Omega-3 (EPA+DHA)	1.8 g
Vitamin B6	0.7 mg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

The technique of browning butter (beurre noisette) is a cornerstone of French cooking, transforming simple butter into a complex, nutty sauce that perfectly complements the rich flavor of the trout. Nutritionally, sea trout is a sustainable alternative to salmon, offering a similar, potent dose of heart-healthy omega-3s.