Pan-Seared Trout Fillet with Brown Butter
Pan-Seared Trout Fillet with Brown Butter is a classic French-inspired dish featuring a delicate trout fillet, crisped in a pan and finished with a nutty, aromatic brown butter sauce. The primary ingredients are trout fillets, butter, and often a touch of lemon and fresh herbs like parsley or thyme. While trout is found globally, this preparation is a staple in European and American home cooking and fine dining.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids from the trout, with minimal carbohydrates. A typical serving provides a good source of vitamin B12, selenium, and phosphorus, and generally ranges from 350 to 450 calories, depending on the portion size and amount of butter used.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 34 g |
| Carbs | 1 g |
| Fat | 26 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 320 mg |
| Vitamin D | 14.2 mcg |
| Vitamin B12 | 5.4 mcg |
| Niacin (B3) | 10.8 mg |
| Phosphorus | 350 mg |
| Selenium | 40 mcg |
| Omega-3 (EPA+DHA) | 2.2 g |
| Potassium | 480 mg |
| Vitamin E | 1.8 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
The technique of browning butter, or 'beurre noisette,' is a foundational skill in French cuisine, transforming simple butter into a complex, nutty sauce that elevates the mild flavor of trout. Nutritionally, it's a prime example of how a simple preparation can deliver a powerful dose of heart-healthy omega-3s, making it both a gourmet and wholesome choice.
