Pan-Sautéed Trout with Capers

5 Reviews
ADD YOUR REVIEW
Photo: Photo: Randy Mayor; Styling: Rose Nguyen
Yield
4 servings (serving size: 2 fillet halves and about 1 1/2 tablespoons sauce)
September 2009
RECIPE BY Cooking Light

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.

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

Nutritional Information

  • Calories 280
  • Fat 14g
  • Satfat 3.8g
  • Monofat 6.2g
  • Polyfat 2.6g
  • Protein 35.1g
  • Carbohydrate 1.5g
  • Fiber 0.4g
  • Cholesterol 104mg
  • Iron 2.8mg
  • Sodium 465mg
  • Calcium 83mg

How to Make It

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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Ratings & Reviews

EllenDeller's Review

WillWallace
December 27, 2012
A very simple recipe, which I followed exactly (except to cut it in half for just two people) and which was delicious! Served with the excellent "Robin's Rice" from CL and some baby broccoli sauteed in a bit of olive oil. Serving size was fine, too.

taylesworth's Review

njack75
October 17, 2010
Meets my basic rule for a favorite recipe -- easy enough to make for a tasty weeknight dinner but delicious enough to serve as part of a gourmet meal for company. Made the recipe exactly as listed and served with wild rice. Will definitely make again.

WillWallace's Review

EllenDeller
August 08, 2010
Very nice, very easy recipe. I really enjoyed it. I am on a low carb life style and this fit in perfectly. It was quick and delicious.

njack75's Review

taylesworth
July 06, 2010
Fabulous!!! I enjoyed so much I actually sat down to rate it (a first for me!) I used Rainbow trout (my fav) with minor variations (no lemon rind, lime instead of lemon juice, steak rub instead of herbed de Provence) and it was incredible! Enjoyed with mixed vegetables and the remainder of the Chardonnay for a nice low carb meal. It could be considered a bit salty so definately add little to no salt to your sides for balance.

skspillman's Review

skspillman
January 13, 2010
Made this last night. I used mahi mahi instead of trout but otherwise followed the recipe exactly (had to cook the mahi mahi for about 4 minutes on each side). The recipe was simple to prepare and tasted delicious! I served it over orzo with green beans as a side. At first I worried that the plain orzo might be too bland, but the salty sauce over the fish provided plenty of flavor. This might be too salty for some people's taste, but it was just right for me.
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