Trout Portions with Garlic Lemon Butter Sauce


Trout Portions with Garlic Lemon Butter Sauce

Course: Main Course
Cuisine: Fish
Diet: Gluten Free, Low Carb, High Fat Low Carb
Keyword: frozen fish, smoked trout
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2
Our trout portions are really handy to have ready in the freezer. They take about 15 minutes to defrost in a bowl of water (in their vacuum packaging). I often just season it and pan-fry it for a quick lunch. But it can also be dressed up a little bit - this recipe is super delicious and easy to make.
Print Recipe


  • 2 trout portions (200g each) defrosted, skin on
  • 2 Tbsp cooking oil olive or coconut
  • salt to taste
  • 4 garlic cloves crushed
  • 3 Tbsp freshly squeezed lemon juice
  • 2 Tbsp dry white wine
  • 2 Tbsp butter
  • 2 Tbsp freshly chopped parsley


  • Heat a non-stick pan and add a glug of oil. Season the trout portions all over, then pan-fry skin side down for about 3 minutes. Flip the fish carefully and cook for no longer than 1 minute. Remove and set aside somewhere warm.
  • Add the garlic, lemon juice, and white wine to the same pan with some more oil if necessary. Cook on medium-low heat for a couple of minutes, until the garlic softens a bit. Remove from heat. Add 1 tablespoon of chopped parsley, and 2 tablespoons of butter, off heat, to the sauce, stirring, until the butter melts and forms a creamy mixture.
  • Remove the skin from the fish and return it to the pan (skin side down) to warm through. Spoon sauce over the fish, top the fish and sauce with the remaining 1 tablespoon of parsley, and serve.
  • I served the fish with creamy cauli mash and roasted beetroot. Beetroot is a classic accompaniment to salmon/trout as the sweetness is a lovely contrast to the fish.