Pan-Seared Sea Trout with Lemon Butter

Pan-Seared Sea Trout with Lemon Butter recipe videos

Pan-Seared Sea Trout with Lemon Butter is a classic seafood dish featuring a crispy-skinned sea trout fillet cooked in a skillet and finished with a rich, tangy lemon butter sauce. It typically includes sea trout fillets, butter, fresh lemon juice, and herbs like parsley or dill. This preparation is popular in coastal European cuisines, particularly in France and the UK.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, providing omega-3 fatty acids, vitamin D, and selenium. A typical serving contains roughly 400-500 calories.

Nutrition breakdown

Calories	450 kcal
Protein	34 g
Carbs	2 g
Fat	33 g
Fiber	0 g
Sugar	1 g
Sodium	320 mg
Vitamin D	14.2 mcg
Vitamin B12	5.8 mcg
Selenium	40.2 mcg
Phosphorus	340 mg
Potassium	480 mg
Omega-3 (EPA+DHA)	1.8 g
Niacin (B3)	8.5 mg
Vitamin A	95 IU

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

💡 What's interesting

Nutritionally, sea trout offers a potent dose of anti-inflammatory omega-3s, while the lemon butter sauce is a classic French technique that brightens the fish's richness. Culturally, it represents the elegant simplicity of bistro-style cooking, where high-quality ingredients are prepared with minimal fuss.