Pan-Seared Tarragon Trout

Photo: Oxmoor House

Steelhead, also known as ocean trout, is a fine choice for its bright pink color and rich flavor, but any trout can be used.  If you don't want to use wine, replace it with the same amount of chicken broth, vegetable broth, or water.


Yield: 2 servings (serving size: 1 fillet and about 1 tablespoon sauce)
Recipe from Cooking Light Fresh Food Fast

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Nutritional Information

Amount per serving
  • Calories: 293
  • Calories from fat: 36%
  • Fat: 12g
  • Saturated fat: 4.8g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 2.4g
  • Protein: 36g
  • Carbohydrate: 6.2g
  • Fiber: 0.4g
  • Cholesterol: 115mg
  • Iron: 1.8mg
  • Sodium: 385mg
  • Calcium: 133mg


  • 1 lemon
  • 2 tablespoons all-purpose flour
  • 2 (6-ounce) trout fillets
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon butter
  • 1 garlic clove, minced
  • 1/4 cup dry white wine
  • 1 teaspoon dried tarragon


  1. 1. Zest and juice lemon, reserving 1/4 teaspoon zest and 1 teaspoon juice.
  2. 2. Place flour in a shallow dish. Sprinkle fish evenly with salt and pepper; dredge fish in flour.
  3. 3. Melt butter in a large nonstick skillet over medium-high heat. Add fish; cook 2 to 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Remove fish from pan; keep warm.
  4. 4. Add garlic to pan; sauté 1 minute or until browned. Add wine; cook until liquid almost evaporates, scraping pan to loosen browned bits. Stir in tarragon and reserved lemon zest and juice. Pour garlic sauce over fish.

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