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Pan Seared Trout

Yields4 Servings

 4 10 oz. wild caught trout, halved with skin on
 1 cup almond flour
 2 tbsp fresh parsley, chopped
 2 tbsp fresh oregano leaves, chopped
 3 fresh lemons juiced
 1 tbsp celtic sea salt
 ½ cup smooth dijon mustard
 1 tbsp black pepper
 2 tbsp butter
 1 clove garlic, minced

Recently, I had trout in a delightful local restaurant that we like to frequent. When the fish was set out in front of me, everyone at the table eyeballed my plate, hungering after my dish. That trout tasted so delectable that I had to try and imitate.

We know that fish is rich with Omega 3. This is an essential fat for the body. Our bodies can't make it - we must consume it. The herbs and spices on this fish indeed carry remarkable health benefits, not to mention that they are antioxidant rich. Olive oil is a monounsaturated fat - healthy for the body. Monounsaturated fats are resistant to high heat. This makes extra virgin olive oil a healthy choice for cooking. When I pan fry using olive oil, I typically add in a tablespoon or more of butter to add in a deeper layer of flavor.


1. In a wide flat dish, combine the almond flour, garlic, parsley, oregano, red pepper flakes, zest of 1 lemon, salt and pepper. Set aside.
2. In a small bowl, mix together the mustard and the juice of 1 lemon.
3. Brush both sides of the trout with mustard mixture.
4. Coat the fish on both sides with the homemade seasoned almond flour and press to adhere to the fish.
5 Preheat the oven to 250 degrees F.
6. Coat a large skillet with about 1/4 to 1/2-inch of olive oil and bring to a medium heat.
7. Add the fish to the pan, skin side down, and cook the fish 2/3's of the way, about 6 to 7 minutes.
8. Carefully turn the fish over and cook the other side until the fish is brown and crispy, about 2 to 3 minutes.
9. Remove the fish from the pan. Work in batches to do 4 fish. After the first batch is done, place it on a plate in a warm oven.
10. When all the fish has been cooked, remove the oil and any yummy brown bits from the pan by adding the butter and remaining lemon juice and swirl to combine as the butter melts.
11. Season with a little salt and pepper to taste and reduce by about half.
12. Transfer the fish to a serving platter, drizzle with the delicious lemon butter.

Note: I use all fresh organic ingredients whenever possible.

Nutrition Facts

Servings 4