Serving suggestion. Nutrition is approximate.
Equipment
- Wide skillet
- fish spatula and thermometer.
Before you begin
US cup = 240 ml; tablespoon = 15 ml; teaspoon = 5 ml. Use listed gram weights for consistency; weights are raw or dry unless described as cooked or drained.
- Use similar-thickness salmon fillets, checking their thickest center reaches 63 C / 145 F.
Make it work
- Thin tails finish earlier than thick centers; move them to the cooler part of the pan instead of overcooking the whole fillet.
Prep 15 min · Cook 12 min
Serves 4 / Prep 15 min / Cook 8-12 min. Times are estimates; chilling and resting are included in total time.
Ingredients
- 650 g / 22.9 oz Trout fillets, pin bones removed
- 35 g / 1.2 oz All-purpose flour
- 25 g / 0.9 oz Butter
- 20 ml / 0.7 US fl oz Sunflower oil
- 20 ml / 0.7 US fl oz Lemon juice
- 15 g / 0.5 oz Parsley
- 3/4 tsp / about 4.5 g Fine salt
- 1/4 tsp / about 0.45 g Black pepper
Step-by-step method
- Inspect and dry fish
Run fingers gently over each fillet and remove pin bones with clean tweezers. Pat surfaces completely dry. Keep skin on for easier handling if desired, checking that scales have been removed. - Coat lightly
Mix flour, salt and pepper on a plate. Dredge fish lightly just before cooking and shake off excess. A heavy coating becomes pasty; the fish should still be visible beneath it. - Heat the pan
Warm oil and half the butter in a wide skillet over medium heat. When the butter foams, add fish skin-side down, leaving space. Press gently with a spatula for the first 20 seconds if the skin curls. - Cook and check
Cook 4-5 minutes on the first side, then turn carefully and cook 2-4 minutes more, depending on thickness. The thickest center must reach 63 C / 145 F. Lower heat if the coating browns before the center cooks. - Finish briefly
Take pan off heat and add remaining butter, lemon and parsley. Spoon pan juices over the fish and serve on a clean warm plate. Inspect cooked portions for any missed bones before eating.
Cook’s notes
Thin tails finish earlier than thick centers; move them to the cooler part of the pan instead of overcooking the whole fillet.
Storage & reheating
- Refrigerate promptly up to 2 days; reheat to 74 C / 165 F.
Allergens
Contains: Milk, Wheat, Fish.
Approximate nutrition
Per serving: 336 kcal · Protein 33 g · Carbohydrates 5 g · Fat 20 g.
Approximate per serving of the complete recipe. Brands, substitutions, cooking losses and portion sizes affect the figures.
