Pan-Sautéed Trout with Capers

Photo: Photo: Randy Mayor; Styling: Rose Nguyen

Cook trout fillets in a skillet and then make a tangy sauce of white wine, lemon juice, butter and capers. Serve the fish over orzo to catch all the sauce.

Yield: 4 servings (serving size: 2 fillet halves and about 1 1/2 tablespoons sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 280
  • Fat: 14g
  • Saturated fat: 3.8g
  • Monounsaturated fat: 6.2g
  • Polyunsaturated fat: 2.6g
  • Protein: 35.1g
  • Carbohydrate: 1.5g
  • Fiber: 0.4g
  • Cholesterol: 104mg
  • Iron: 2.8mg
  • Sodium: 465mg
  • Calcium: 83mg

Ingredients

  • 4 (6-ounce) trout fillets, halved
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Cooking spray
  • 1/3 cup dry white wine
  • 2 teaspoons grated lemon rind
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon capers
  • 1/8 teaspoon dried herbes de Provence
  • 1 tablespoon chilled butter, cut into small pieces
  • 2 tablespoons chopped fresh flat-leaf parsley

Preparation

  1. 1. Heat a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Coat pan with cooking spray. Add fish to pan; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Remove fish from pan; keep warm. Add wine, rind, juice, capers, and herbes de Provence to pan; cook 30 seconds, stirring constantly. Remove pan from heat. Add butter to pan, stirring constantly with a whisk until butter melts and sauce is smooth. Serve sauce over fish; sprinkle with parsley.
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