Pan-Seared Trout Fillet
Pan-seared trout fillet is a classic dish featuring skin-on trout fillets cooked in a hot skillet until the skin is crispy and the flesh is tender. It typically uses fresh trout, butter or oil, and seasonings like salt, pepper, and lemon, and is popular in European and North American cuisines, especially in regions with access to fresh rivers or lakes.
🍽️ 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 around 250-350 calories, depending on the size of the fillet and added fats.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 30 g |
| Carbs | 0 g |
| Fat | 18 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 80 mg |
| Omega-3 Fatty Acids | 1.5 g |
| Vitamin D | 10 mcg |
| Selenium | 25 mcg |
| Vitamin B12 | 5 mcg |
| Phosphorus | 250 mg |
| Niacin (B3) | 8 mg |
| Potassium | 400 mg |
| Vitamin B6 | 0.5 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Trout is a sustainable freshwater fish often farmed or caught in cold, clear waters, making it an eco-friendly choice. Nutritionally, it's prized for its high omega-3 content, which supports heart and brain health.
